My Take on Weight Training...
So I prefer weight training the old-fashion way. I work each individual muscle group at least once a week except for legs (which I break up into two separate days doing different exercises each day). I usually pick at least 3 different exercises per muscle group. I lift as heavy as I can handle. I strive for 10 reps but I'd rather do 6 reps with a heavier weight than 10 with a lighter weight. I also do my weight training as a circuit alternating exercises between the two different muscle groups I am working that day in order to save time and keep my heart-rate up. For those who aren't very familiar with weight training... the "muscle groups" I am talking about consist of chest, triceps, shoulders, biceps, back, legs, and abs.
A TYPICAL DAY:
So on Mondays I usually do chest and triceps. I pick 3 chest exercises and 3 triceps exercises to do for that day. I start with a chest exercise (say inclined bench press) and I do one set there... then I move to the cables and do a set of triceps push downs... then I go back to chest and do 25 push-ups... then I use the assisted dip machine to do a set of dips for my triceps... and so on. I take little break between exercises. I run it as a circuit. When I've done one set of each thing I start all over again. I do the entire circuit 3 times. That is a typical day of weight training.
A TYPICAL WEEK:
Tuesdays -back/abs/legs (part 1)
Thursdays -abs/legs (part 2- this is the harder of the two leg days)
Fridays -whatever I feel like doing... or just cardio
Saturdays -cardio only
A LIST OF DIFFERENT EXERCISES I DO FOR EACH MUSCLE GROUP
I have included how much weight I usually use but please remember that sometimes these machines are calibrated differently so that one feels heavier than another with the same amount of weight. Also keep in mind I've been doing this and adding weight little by little for 12 years now...
CHEST: inclined bench press machine (85-100lbs), flat bench press machine, flies on machine (50-60lbs), standard push-ups (25)
TRICEPS: cable push downs (70-75lbs) ,overhead extensions (27.5-30lb dumb bells), dips on assisted dip machine, tricep push-down machine
BACK: lat pulls -wide or narrow grip (80lbs+), pull-ups on the assisted pull-up machine. seated row machine (I usually do one arm at a time with 75lbs or so), seated rows with cables (both arms, 60lbs), lower back extensions (20 reps holding a 25lb plate and 20 reps without the plate)
BICEPS: dumb bell curls (27.5-30lb dumb bells), weighted curl bar (50lbs), cables (one arm at a time 35lbs or 21's with both arms 40-50lbs), bicep curl machine (50-60lbs)
SHOULDERS: shoulder press machine (85-100lbs), upright rows (50lb curl bar), lateral raises (17.5-20lb dumb bells or cables), shrugs (using 230lbs loaded on flat bench-press machine), one-armed shoulder press with dumb bells (25lbs)
LEGS: Please note that I lift heavy weights with less reps for my upper body and lighter weights more reps for my legs. I do this because of a medical condition I have where I'm not supposed to do exercises where I'm bearing down with a ton of weight!
Part 1: Quadriceps extensions (85lbs) and hamstring curls (70-85lbs)... I do drop sets with these. Glute machine (70lbs), leg press (one leg at a time 60-70lbs, both legs together 140-150lbs)
Part 2: Squats and lunges (smith machine with 40lbs loaded on... 20lbs per side), dead lifts (70lbs), inner thighs machine (130lbs) and outer thighs (80lbs).
ABS: I have a little routine I do that includes crunches, bicycles, tuck-n-extends, and planks. I start with 30 of each... then 25... then 20. For the planks I started out doing just 1 minute and now I'm up to 2!
I know this is a lot to digest... feel free to make any comments or ask any questions!!! Also... like I said before I AM NOT A PERSONAL TRAINER AND DON'T CLAIM TO BE!!! Please do not think of this information as the "right way" to do things. I don't think there IS a "right way." Everyone has to figure out what works best for them. This is just what has worked for ME!