Please check-out Part 1 of Lifting Weights / Resistance Training post where I covered:

1. Why lifting weights is important to me
2. Misconceptions women make about lifting weights
3. Things to-do
4. Lifting program weeks 1 – 5

I completed 5 weeks of the workouts in my Part 1 post with modifications each week on number of sets, reps, or weight so that each workout continued to challenge my body to adapt (aka: change).

Then I was stupid while kayaking and got a really bad sunburn down the front of both of my legs and left arm, which prevented me from working out for a full week. You can check out my pictures on my Instagram page. My knees were swollen for 3 days and my ankle was swollen for 5 days, which made it very painful and difficult to walk…..much less exercise. Soooo, had a rest and recover week.

Below you will find my next 5 weeks of workouts (weeks 6 – 10).

Side Note: I like to super-set my workouts so that I can get them done faster and it keeps my heart rate up throughout the whole workout to obtain the cardio benefits. A super-set is when you move from exercise to another exercise without a break in between. When starting out I usually can only do one set of each before taking a break. Once my ability increases, I’ll be able to multiple sets of each before taking a break. I’ve colored the text below to show you my groupings for super-sets.

Week 6

Tuesday – Lower Body (3 Sets of 8-10 Reps)

• Warm-up: 10 minutes revolving stairs
• Wide-Stance Squats – 45 lb dumbbell
• Goblet Squat – 25 lb dumbbell
• Hip Thrusts – 30 lb barbell
• Hamstring Curl Machine – 45 lbs
• Seated Leg Press – 100, 120, 130 (pounds)
• Hand Walkout
• Garhammer Raise

Thursday – Upper Body (3 Sets of 8-10 Reps)

• Warm-up: 10 minutes revolving stairs
• Incline Press – 15 lb dumbbells
• Bent-Over Row – 40 lb barbell
• Dips/Press-Down – 40 lb
• Under-hand Grip Lat Pull Downs – 55 lbs 
• Arnold Press – 20 lb dumbbells 1 set, 15 lb dumbbells 2^nd and 3^rd sets 
• Wide-grip Drag Bicep Curl – 30 lb barbell (note: drag the barbell up and down the body)
• Lateral Raise – 5 lb dumbbells
• Paloff Press – 10 lbs on the cables

Sunday – Full Body (3 Sets of 8-10 Reps)

• Hack Squat – 35 lbs (Barbell – https://www.youtube.com/watch?v=KDFzmSLDN0s, Machine – https://www.youtube.com/watch?v=T6_YE_Hra34)
• Traditional Leg Press – 90 lbs
• Feet Elevated Glute Bridge – Bodyweight
• Wide Grip Cable Row – 50 lbs on cables 
• Smith Machine Pull-up – Bodyweight
• Smith Machine Push-ups – Bodyweight
• 2-way Lunges – Reverse, Curtsy – Bodyweight
• Paloff Press w/ Oblique Twist – 10 lbs on the cables

Week 7

Tuesday – Active Recovery Day  (I was still sore from Sunday’s workout)

• 15 minute revolving stairs
• 15 minute treadmill walk
• Plank
• Mobility Work & Stretching

Saturday – Lower Body (3 Sets of 8-10 Reps)

• Warm-up: 10 minutes revolving stairs
• Wide-Stance Squats – 50 lb dumbbell
• Goblet Squat – 25 lb dumbbell
• Hip Thrusts – 40 lb barbell
• Hamstring Curl Machine – 50 lbs
• Traditional Leg Press – 90 lbs
• 10 minute walking cool down

Week 8

Tuesday – Upper Body (3 Sets of 8-10 Reps)

• Warm-up: Assisted Pull-ups and Chin-ups
• Incline Press – 20 lb dumbbells
• Wide Grip Cable Row – 50 lbs on cables
• Dips/Press-Down – 50 lb
• Under-hand Grip Lat Pull Downs – 40 lbs
• Arnold Press – 15 lb dumbbells
• Wide-grip Drag Bicep Curl – 30 lb barbell
• Lateral Raise – 5 lb dumbbells
• Paloff Press w/ Oblique Twist – 10 lbs on the cables

Thursday – Lower Body (3 Sets of 6-10 Reps)

• Warm-up: 10 minutes treadmill walk
• Wide-Stance Squats – 50 lb dumbbell
• Goblet Squat – 30 lb dumbbell
• Seated Leg Press – 115, 125, 135 (pounds)
• Hamstring Curls – 50 lbs
• Glute Bridge – Bodyweight (1 set)
• Garhammer Raise (1 set)

Week 9

Tuesday – Upper Body (3 Sets of 8-10 Reps)

• Warm-up: 10 minutes revolving stairs
• Incline Press – 20 lb dumbbells
• Bent-Over Row – 45 lb barbell
• Dips/Press-Down – 50 lb
• Under-hand Grip Lat Pull Downs – 50 lbs
• Arnold Press – 20 lb dumbbells 2 sets, 15 lb dumbbells 3^rd set
• Wide-grip Drag Bicep Curl – 30 lb barbell
• Lateral Raise – 5 lb dumbbells
• Paloff Press w/ Oblique Twist – 10 lbs on the cables

Thursday – Lower Body (3 Sets of 6-10 Reps)

• Warm-up: 10 minutes revolving stairs
• Wide-Stance Squats – 50 lb dumbbell
• Goblet Squat – 30 lb dumbbell
• Hip Thrusts – 50 lb barbell
• Hamstring Curl Machine – 50 lbs
• Seated Leg Press – 120, 130, 140 (pounds)
• Stretch

Side Note: My menstrual cycle threw me for a loop so my 3^rd workout this week did not happen…..and that’s ok.

Below are some article that discuss general guidelines about training and the menstrual cycle:

1. How to Train with Your Menstrual Cycle
2. The Underground Guide to Planning Your Exercise Around Your Menstruation Cycle
3. Training & Recovery During Your Menstrual Cycle

Week 10

Wednesday – Lower Body (3 Sets of 8-10 Reps)

• Warm-up: 10 minutes revolving stairs
• Goblet Squat – 30 lb dumbbell
• Straight-Leg Dead-lift – 50 lb barbell or Kettlebell 
• Feet Elevated Glute Bridge – Bodyweight
• Bulgarian Split Squat – Bodyweight
• Seated Leg Press – 125, 135, 145 (pounds)

Friday – Upper Body (3 Sets of 8-10 Reps)

• Warm-up: 10 minutes revolving stairs
• Incline Press – 20 lb dumbbells
• Bent-Over Row – 50 lb barbell
• Dips/Press-Down – 50 lb
• Under-hand Grip Lat Pull Downs – 60 lbs
• Arnold Press – 15 lb dumbbells 2 sets, 15 lb dumbbells 3^rd set
• Wide-grip Drag Bicep Curl – 30 lb barbell
• Lateral Raise – 5 lb dumbbells
• Paloff Press w/ Oblique Twist – 10 lbs on the cables

Here are some of my other blog posts that discuss exercise.

• Part 1 of Lifting Weights / Resistance Training
• The Contraption for Better Legs & Glutes
• 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?
• 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.