I completed the following five workout programs with modifications each week on number of sets, reps, and or weight so that each workout continued to challenge my body to adapt (aka: change).
In each post I link to YouTube videos that will show you or teach you proper form for each movement.
Part 1 of Lifting Weights / Resistance Training
- Why lifting weights is important to me
- Misconceptions women make about lifting weights
- Things to-do
- Lifting program weeks 1 – 5
Part 2 of Lifting Weights / Resistance Training
- My workouts for weeks 6 – 10
- Articles that discuss general guidelines about training and the menstrual cycle
Part 3 of Lifting Weights / Resistance Training
- My workouts for weeks 11 – 15
- Circuit Style
- Rest Week & Life
Part 4 of Lifting Weights / Resistance Training
- Life Happens
- Lifting program weeks 16 – 21
- Full Body Workouts – Mostly Large Compound Lifts
Part 5 of Lifting Weights / Resistance Training
- Pyramid Sets/Reps
- Back from Vacation
Drop Sets
Throughout the workouts for this past five week, I included drop sets. The drop set rep scheme I used was (6/12/20). What you do is pick a weight that you can lift for only 6 reps, then drop the weight to a weight that you can only lift for 12 reps, and lastly drop the weight again to a weight that you can only achieve 20 reps with.
If you can do any more reps than the designated rep range for each set, then your weight isn’t heavy enough. Most women underestimate how much weight they can actually lift. Don’t do that. This won’t work if you go to light on weight….out of fear! Error on the side of too heavy vs. too light. You can always drop down and start again.
The past 5 weeks of workouts (weeks 28 – 32) are listed below.
Week 28
Tuesday – Full Body Workout (4 Sets)
- 10 minute warm-up – Revolving Stairs
- Assisted Pistol Squats – bodyweight
- Straight Arm Lat Pull-Down – 45 lbs
- Single-Leg Reverse Step-ups – 130 lbs – Assisted Pull-up Machine
- Assisted Pull-up
- Wide Stance Squats – 55 lbs
- Triceps Pushdowns (6/15/6/12)
- Stretch
Don’t beat yourself up for not making it to the gym when life happens. I got sick on Thursday this week and spent about 20 hours sleeping on Friday. All that rest really helped me get on the mend. It is Monday today and I still have symptoms, but I’m feeling better and have energy to get through the day. Hopefully, I feel well enough tomorrow to start Week 29.
Week 29
Tuesday – Full Body Workout (4 Sets)
- 10 minute warm-up – Revolving Stairs
- 3-Way Lunge (Front, Reverse, Curtsy) – Bodyweight
- Arnold Press (6/12/20)
- Smith Machine Squat – 2 Set @ 50 lbs +bar / 2 Set @ 70 lbs +bar
- Inverted Row – Smith Machine
- Hamstring Curl – 45 lbs
- Triceps Press-ups – 10 lbs (8/6/4)
- Front Raises – 10 lbs
Thursday – Full Body Workout (4 Sets)
- 10 minute warm-up – Revolving Stairs
- Assisted Pistol Squats – bodyweight
- Straight Arm Lat Pull-Down
- Single Leg Reverse Step-ups – Assisted Pull-up Machine
- Assisted Pull-up
- Wide Stance Squats – 55 lbs
- Triceps Pushdowns (6/12/20)
- Overhead Palloff Press w/ Oblique Twist – 10 lb Cable
Week 30
Life Happens Frequently
Wednesday – Full Body Workout (4 Sets)
- 10 minute warm-up – Revolving Stairs
- Assisted Pistol Squats – bodyweight
- Straight Arm Lat Pull-Down
- Single Leg Reverse Step-ups – Assisted Pull-up Machine
- Assisted Pull-up
- Wide Stance Squats – 55 lbs
- Triceps Pushdowns (6/12/20)
- Overhead Palloff Press w/ Oblique Twist – 10 lb Cable
- Stretch
Week 31
Tuesday – Full Body Workout
- 10 minute warm-up – Revolving Stairs
- Traditional Leg Press (110 lbs, 130 lbs, 140 lbs, 150 lbs) (4×10)
- Inverted Row – Smith Machine – Bodyweight (4×10)
- 3-Way Lunge (Front, Reverse, Curtsy) – Bodyweight (4×18)
- Incline Push-ups – Bodyweight (4×10)
Thursday – Full Body Workout (4 Sets)
- 10 minute warm-up – Revolving Stairs
- Single Leg Reverse Step-ups – Assisted Pull-up Machine – 130 lbs
- Assisted Pull-up
- Wide Stance Squats – 60 lbs
- Triceps Pushdowns
- Seated Leg Extensions (varying toe positions) – 45 lbs
Week 32
Tuesday – Full Body Workout (4 Sets)
- 10 minute warm-up – Revolving Stairs
- Seated Leg Press (150, 160, 170, 180 lbs)
- Seated Rows (40 lbs 4×12)
- Single-Leg Lateral Raise – Cable – 10 lbs
- Arnold Press – 15 lbs
- Straight Leg Deadlifts – 50 lbs
- Stretch
Friday – Full Body Workout (4 Sets)
- 10 minute warm-up – Revolving Stairs
- Upright Row
- 3-Way Lunge (Front, Reverse, Curtsy)
- Front Raises – 10 lbs
- Incline Push-ups – Bodyweight (4×10
- Smith Machine Squat
- Inverted Row – Smith Machine
- Hamstring Curl
- Triceps Press-ups – (6/12/20)
- Stretch
Here are some of my other blog posts that discuss exercise.
- Vacation Training
- 10,000 Steps per Day
- Let’s Talk Exercise
- Exercise: What do to when your schedule gets crazy!
- What’s age have to do with it?!?
- The Trifecta
- Are you applying a band-aid to a mortal wound?
- The Contraption for Better Legs & Glutes
- Body Types
If you have any questions please feel free to comment on this post and I’ll get back with you as soon as I can.
