Wednesday, August 15, 2007

Revised Strength Training Plan

I've adjusted my weights for strength training. I'll re-evaluate every two weeks to determine whether my start weight load needs to be increased.

Upper Body Workout

lying dumbbell row - 5, 7.5, 10, 12.5, 10
bent over barbell row - 10

barbell bench press - 10, 12.5, 15, 17.5, 15
dumbbell fly - 7.5

dumbbell press - 5, 7.5, 10, 12.5, 10
lateral raise - 5

barbell curl - 10, 12.5, 15, 17.5, 15
hammer curl - 5

seated triceps extension - 5, 7.5, 10, 12.5, 10
lying triceps extension - 5

Lower Body Workout

leg extension - 15, 17.5, 20, 22..5, 20
wide leg with dumbbell squat - 5

lying leg curl - 10, 12.5, 15, 17.5, 15
straight leg dead lift - 10

dumbbell calf raise on ball - 5, 7.5, 10, 12.5, 10
standing calf raise

crunch on ball - 5, 7.5, 10, 12.5, 10
reverse crunch

2 comments:

Sergeant Major said...

re these weights used? How many reps are you doing? Looks like a few too many sets to me but then again I use a less is more high weight/low weight approach with my weight training programs. I am on Spark people as Sergeant Major in your team and also have a team, Resistance band and bodyweight training

Rich/Sergeant major

Becky said...

Hi, Rich! I recognized your name!

I'm doing Body For Life, so for each body part, I do 12 reps at the lowest weight, 10 at the next, 8 the next, and six at the highest. Then 12 reps at the second highest, and 12 reps with a different exercise for the same muscle group. I hope that makes sense.