Workouts

I currently lift three days per week. I am getting ready to add some water aerobics classes and any other random cardio I decide to do (yeah, random is REALLY good for accomplishing goals, haha) up to three times a week and beach volleyball and all that.

My "day one" is legs:
Warm up:
3 sets/10 on leg extension, light weight
3 sets/10 hamstrings, light weight
Workout includes the following in any order:
Hack squat machine, 3 sets/12-15 (WB)
Squats, at least 3 sets/10 with increasing weight each set usually (WB)
Leg press, 3 sets/12-15
Calves, 3 sets/12 total reps. 4 reps toes in, 4 reps toes forward, 4 reps toes out each set
Leg extension individually, 3 sets/10 each side
Hamstrings individually, 3 sets/10 each side

Day Two: Back
I have started (usually) using a weight belt on my whole back day...it helps me learn/keep my posture. I DEFINITELY use it on my dead lifts.
Warm up (sort of)
High row machine, 3 sets/10
Low row machine, 3 sets/10
The following in any order:
Shrugs, 3 sets/10
Row, 3 sets/10
Lats, 3 sets/10
Lat cable pull down, 3 sets/10 with 3 second count on the pull down
Dead lift machine, 3 sets/10
Another lat exercise on the cable pull down if I feel like it...standing with arms straight, REALLY light weight and a flat handed push down from parallel to work the "bra fat" area :)
Maybe another row exercise...T-bar, free weights, whatever

Day Three: Chest
Warm up might be shoulder presses on the machine, really light weight to warm up the muscles, or just start on the bar...3 sets of 10 bench press with just the bar.
Bench press, sets of 10 reps to max. At max, partial presses are acceptable (just to parallel) and as many reps as possible.
Incline press, 3 sets/10
Shoulder presses, free weights 3 sets/10
Anterior shoulder presses, free weights 3 sets/10 (if I'm not blown out from everything else)
Rear delt presses on machine, 3 sets/10
Biceps, free weights or cable pull, 3 sets/10 each side
Triceps, 2 exercises, 3 sets/10 each exercise, each side. Could be nosebreakers, cable push down, the hard cable push down (less pulleys..harder to do!), machine, whatever.

That's about it. Of course, modifications are always possible...I recently added to my back day because it simply didn't challenge me as much anymore. My goal is enough weight to challenge the muscles but not stupid heavy. Those numbers are always changing as my muscle grows and gets used to the activities, and of course, there are "off" days where I just can't do as much as the day before...diet, sleep, mood, etc all play in to that.

It's pretty intense, but SO worth it when I get to show off my triceps or my legs :) Amazing how happy I am and how much I look forward to going to do these workouts!! I still feel a little guilty if I miss or have an off day...but I have learned to recognize that is just the Choleric in me and I try to ear better or plan to do a little extra the next time to make up for it.