The Nitty GrittyMy weight lifting plan is the female workout program on SimplyShredded.com. I had to modify it because my gym doesn't have barbells, so I do everything on a machine or with dumbbells. I set up the workout on the Gain Fitness app on my iPhone, so when I complete an exercise it tells me what the next one is and it does it all as a circuit, repeating each day's set of exercises three times. I had to modify some of the exercises because I didn't have the same exact exercise names in my app. Eh, close enough.
I start with a warmup of 7 minutes on the elliptical on the cross-coutry setting and the 5-minute "cool down". Then I head over to the equipment to focus on whatever set of body parts I'm working for the day. I don't care for the squats or deadlifts, but I like the leg presses and the dumbbell shrugs (I've got super-powerful shoulders!). The whole time at the gym takes me about 45 minutes.
How Is It Going?I'm supposed to be increasing the amount of weight and reducing the number of repetitions to gain more muscle, but since I'm still getting into this and I haven't been able to work out all the times per week as indicated, I'm still in the initial stage of doing 8-12 reps of each exercise. I've been increasing the weight as I become more comfortable, so I'm generally doing what they recommend, but not quite. My only disappointment is that my gym doesn't seem to have 12-pound dumbbells, so if I want to go over the 10 pounds I'm currently lifting for some of the exercises, I'll have to jump up to 15 pounds. I don't know if I'm currently strong enough for that.
I'm definitely building muscle in my shoulders but I don't really feel like any other parts of my body are particularly different. I probably still need to increase the amounts on some exercises but I like to make sure that I'm not rushing things and doing the exercise with proper form and technique. Someday soon I might actually get enough guts to advance to the next stage where you increase the amount of weight so much that you can only do 6-8 repetitions. But I still have days where it's the same exercise I've always done, but it's still quite hard. It's a journey.