Lori G.
My weight training regimen
Jun 18, 2009
Aloha All- Rather than PMing people I am posting my weight workout here since many are interested. I am not a professional, I do not even know the names for all the exercises, and I urge each and every person to invest in hiring a personal trainer to teach you technique, adjust the amounts of weight you lift, etc- you should personalize this to fit you! It will be a lifelong investment and well worth the bucks now.....I did not start lifting til I was 5 months post op- I was in swimming shape but had done nothing on land for probably 25 years.....seriously. I prefer free weights, I think they are very versatile and you can add in movements like lunges, squats, one legged lifting or Bosu Balls to incorporate balance and core muscles. Plus every workout room at every hotel or resort or gym tends to have free weights, while they might NOT have the same machines as your gym.(Pounds are in parentheses after each exercise)
WEEKS 1-4 Lifted 3-4 times weekly, upper and lower on same day, with a day of rest in between
Week 1---- 8-15 reps of each, 1 set
Week 2 ---- 8-15 reps of each, 2 sets
Week 3 ---- 8-15 reps of each, 3 sets
Week 4---- 8-15 reps of each, 4 sets
Lat pull down (50)
Overhead seated press, sitting straight up (12)
Bicep curls w/long bar, standing (20)
Tricep extension (30)
Seated Forward Chest push ( like bench press I think ) (25)
Squats, arms in front
Hip raises
Lower back swing
Note upper and lower body done on same day
Weeks 5-16 - Lifted 3-4 times weekly- Upper body one day, lower the next, rest, repeat , plus cardio
8-15 reps, 3 sets
UPPER
Inclined seated overhead press ( leaning back about 30` ) (12)
Lat arm raise (8)
Bonecrushers ( reclined, elbows to ears, triceps only) (10)
Biceps curls w/hand weights, standing ( 10)
Assisted chin up (easiest setting, 18 on our machine)
Dips ( easiest setting, 18 on our machine)
Wood chop UP direction (30)
Low back row ( 40)
Push ups starting at 45` against bar
LOWER
Squats, arms in front
Hip raises
Leg extension (25)
Hamstring curl (25)
Leg push ( 40# per leg, did individually)
Hip Abductor/adductor (60)
Inclined sit up w/10# medicine ball thrust off chest
Lower back swing
Weeks 16- current - about 3 x weekly plus cardio
Either a Circuit weight that incorporates cardio- continuous alternating between stations, little or no rest between stations, or I do lower body one day, upper the next and do a separate cardio class
Similar exercises to above with free weights but balance added as well- eg doing biceps curls on one leg then the other, Lat arm raises while lunging
Modified 45` push ups on bar
Chest row
Bar dips
Lunges
Biceps curl long bar (30)
Biceps curl dumbells standing on one leg (10 in each hand)
Overhead biceps ( elbows to ears) (10 each hand)
Waist to shoulder extended arm raise ( arms in front of you) (10 total)
I'm sorry but I don't know the names of all these maneuvers....
