You are viewing stephanielynn76's blog MyFitnessPal is a 100% Free Calorie Counter and Diet Plan

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.


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.


Mondays -chest/triceps

Tuesdays -back/abs/legs (part 1)

Wednesdays -biceps/shoulders

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


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! 

14 votes + -


EbonyGemstoneHealth wrote 87 months ago:
Thanks this is really useful! :)
cutmd wrote 87 months ago:
you're a monster!
rachel5576 wrote 87 months ago:
thanking you for sharing this!
jtndle wrote 87 months ago:
Thank you so much for sharing!
gnutrifitness wrote 87 months ago:
SOunds great!!!...But you spent a lot of time in the gym lol...1 hour and half in cardio plus the weight training session, that must be like 2 hours and half, great dedication!..
tellybelle wrote 87 months ago:
Thanks Steph! Great info!!
skinnyjeanzbound wrote 87 months ago:
I'm glad to see someone else does these circuits--I do it this way too (mainly to save time) but I wasn't sure if I was "supposed to" b/c I only ever see other people just sit and rest between their reps.--especially the very fit and muscular people who look like they know much more about weight training than I do =) I know you should rest the muscle for minimum 45 seconds, but for me it makes sense to move to a different muscle group rather than just sitting b/c I can get twice as much done--I didn't even think of the added bonus you mention of keeping my heart rate up =)
Pixie60 wrote 87 months ago:
This is great! I've been doing cardio but am starting weight lifting as well this week; this gives me helpful ideas about a routine AND goals to shoot for!

Thank you so much! :)
hroush wrote 87 months ago:
Wow! That is a lot everyday. Why the isolation exercises instead of combination moves? I found and it makes sense to me. I've been doing it for only a couple weeks, so I can't say whether it works, but they have great testimonials. I'm not knocking what you're doing, just saying there could (I stress could) be a simpler way to get the same results.
stephanielynn76 wrote 87 months ago:
Yes I do spend a lot of time at the gym... and I love it!

@hroush... I never said the way I do things was the most efficient. I've been doing things this way for many many years and it's working for me. If it ain't broke why try to fix it?
dawne112 wrote 87 months ago:
My lifting consists of the same type of circut training to keep my heart rate up (especially if I don't get as much cardio as i'd like) but my question is--does it matter which two muscle groups I pair together?
I ask because a lot of the chest/back machines also target the biceps/triceps. I want to make sure I'm giving each muscle group time to repair.
stephanielynn76 wrote 87 months ago:
@dawne112 I referred to my husband on this one. He has been weight training since he was like 12 and was taught by his dad who was also a gym rat all of his life. My husband was the one who taught me everything I know back when we were just dating. He said there wasn't really a "rule" regarding this and most people just do what they want. However, he personally avoids doing back/biceps or chest/shoulders on the same day. The reason for this is, for example, when you work your chest your shoulder muscles are also engaged. You don't want to wear out your shoulders while doing inclined bench press so that when you go to do shoulder presses you are already too tired to give it your all. The idea is to give each muscle group the opportunity to reach it's maximum potential with each workout.
princess4mimi wrote 86 months ago:
Bump!!! Might need to refer to this again for homework on how to provide variety and consistency when doing my weight training initiation planning as well.....
tamcrit wrote 84 months ago:
Thanks again for sharing your info. I run, so I get the cardio in, but know that to really change my shape and definition I need to strength train, but never really know what to do or where to start. Obviously I won't be starting where you are, but this is a great framework.

Add Comment

Commenting as anonymous user

About Me
About MyFitnessPal
Join MyFitnessPal today and lose weight the healthy way. Get your own 100% free diet blog and calorie counter. Put away your credit card - you'll never pay a cent."

join now for free