Alright! Since the first installment of my weight training plan seemed to be so well received, I came up with Part Deux. For those of you interested in lifting heavier or who have asked me for lifting workouts for specific muscle groups, I decided to put together another week’s worth of workouts to show you guys how I lift at the gym – many of these can be modified at home as well. Keep in mind, I do not do the same routine every week. I like to try new things, so the breakdowns I am sharing with you are all routines I have written and used as part of my training. Also, I really like to mix it up, not only in the WAY I workout, but HOW I workout as well. For example, I will lift heavy for a few weeks like this and then I will mix it up for a few weeks with longer full-body HIIT sessions. I really enjoy lifting weights, interval training, yoga, and running, so for me it is important to have variety. No matter what you do, make sure to continue the things that you love!
Another note I would like to make is I really aim to keep my training sessions to an hour or less, slightly longer on occasion. That being said, I always start with the weighted portion of my workout and finish with cardio, adjust as time allows. I have found that my energy levels generally peak around the 30-45 minute mark. Duration does not always equal more results, you can maximize your results in a short amount of time, so keep in mind that over-training can be counterproductive to your goals. Listen to your body!
Finally, I really want you to push it with the weights, at your level. Don’t be afraid of getting bulky – challenge yourself. If you are just starting out, I strongly encourage you to take a few practice sets to know how much weight you can handle. Don’t start too heavy, but don’t start too light either. You want a weight that will push you to the end of the set – as many fitness professionals say, to failure. Pay attention to your form – form over speed. Safety is important!!
Arms/Upper Body (Day 1)
Total Duration : 45-60 minutes, depending on how you add on your cardio at the end
Warm up : 5 Min, Your Choice
10 reps pullups or assisted pullups, repeat 3x
Circuit 1 : (Repeat 3x)
Bicep Curl 21’s (7 reps lower half, 7 reps, upper half, 7 reps full curl) – I used 15 lb dumbbells
10 Reps Single Arm Clean and Press R – I used 15 lb dumbbell
10 Reps Single Arm Clean and Press L – I used 15 lb dumbbell
10 Reps Plate Raises – I used 25 lb plate
Rep per pound Hammer Curls (For the weight you are using, perform that many reps – I did 15 reps @ 15 lb dumbbell)
Rep per pound Tricep Kickbacks – R (For the weight you are using, perform that many reps – I did 15 reps @ 15 lb dumbbell)
Rep per pound Tricep Kickbacks – L (For the weight you are using, perform that many reps – I did 15 reps @ 15 lb dumbbell)
REST 30-60 seconds
Circuit 2 : (Repeat 3x)
10 Reps Barbell Curls – I used 45 lb. barbell
Rep per pound Tricep pulldown – I did 20 reps @ 20 lbs.
Rep per pound Shoulder Press – I did 15 reps @ 15 lb dumbbells
100 Reps High Knees
REST 30-60 seconds
Upon completion of the weighted circuits, I added on one round (12 minutes) of Week 4 Arm Day of Chris Tye Walker’s BodyRock Bootcamp to really burnout my arms and 15 minutes of cardio on the Stairmaster.