Weight Lifting Plan

Had a few questions about my weight lifting plan, so instead of answering individually, thought it would be easiest to write it up on the blog. (Note that this plan will change every 8 to 12 weeks or so.)

I generally lift weights on Tuesday, Thursday and Saturday, but it can change based on what else I have going. I lift after a 30 minute core class, which they don't recommend, but hey, there are only so many hours in a day right?

Chest/Triceps

Dumbbell Press - 3 sets x 10-12 reps
Smith Machine Incline Press - 4 sets x 10-12 reps
*Dumbbell Fly/Bench Press - 3 sets x 10-12 reps
**Cable Crossover - 7 sets x 10 reps

*Done as a super-set (meaning rotating lifts one right after the other with no rest)
**In between sets, alternate between 30 seconds of stretching and 30 seconds of flexing

Close Grip Bench - 4 sets x 4-6 reps
Dips - 4 sets x MAX
Skull Crusher - 3 sets x 10-12 reps
Cable Kickbacks - 3 sets x 10-12 reps
Diamond Push-ups - 3 sets x MAX

Back/Biceps 

Wide Grip Pull-ups - 4 sets x MAX
*Lat Pull Down/Seated Row - 4 sets x 10 reps
Bent Over Row - 4 sets x 10 reps

*Done as a super-set (meaning rotating lifts one right after the other with no rest)
Note: All back lifts are done to a 2-1-2 count. Concentric movement for 2 seconds, hold for 1 second, eccentric movement for 2 seconds.

*Drag Curls - 4 sets x 4-6 reps
*Incline Curls - 4 sets x 4-6 reps (start palms facing down and end palms facing up)
**Preacher Hammer Curls - 2 sets x 12-15 reps
**Preacher Reverse Curls - 2 sets x 12-15 reps

*Done to a 1-2-1 count. Concentric movement for 1 second, eccentric movement for 2 seconds and fully extended for 1 second.
**Done to a 3-2-1 count. Concentric movement for 3 seconds, eccentric movement for 2 seconds and fully extended for 1 second.

Shoulders

Side-lying External Rotations - 4 sets x 10-12 reps
Arnold Press - 3 sets x 8-10 reps
Dumbbell Press - 3 sets x 8-10 reps
Military Press - 4 sets x 4-6 reps
45 Degree Lateral Raise - 3 sets x 8-10 reps
Upright Shrugs - 2 sets x 20 reps

For those of you who are curious, I'm currently not lifting on legs as my 45 minute, 3 day-a-week class does many leg exercises both aerobic and anaerobic.

As always, if you have questions or suggestions, fire away!!