Weightlifting
I’m a big advocate for strength training. It’s fun to do, and seeing what your body is capable of can be so rewarding.
Some benefits of strength training include:
- increased strength
- increased metabolism
- better bone density
- looking like you can kick some ass
- fun!
I’ve been lifting weights for about 7 years now and often times my favourite part of the week is my training days when I can just head to the gym and take out all my anger, stress, and boredom on the weight racks. On good days, when I push out more weight than I even think I’m capable of, I feel amazing about my body’s abilities– a definite bikini confidence booster.
My personal favourite workouts involve heavy weights and few repetitions. I find this combination is most effective for me to build strength, plus there’s that added satisfaction of seeing just how heavy you can lift 
Fun Facts about Me:
Favourite Muscle Group to Work: Back. There’s nothing I like more than that tight feeling of soreness after a GOOD back workout.
Least Favourite Muscle Group to Work: Biceps– *yawn*
Favourite Exercise: Squats. I’m obsessed with squats.
Weightlifting Goals: 1) To do 5 Military Style Pull-Ups; 2) To bench my body weight.
Favourite Workouts:
4 Day Upper/Lower Body Split #1
4 Day Upper/Lower Body Split #2
4 Day Upper/Lower Body Split #3
3 Day Strength/Endurance/Power Split
Drop Sets
3 Day High Rep Fat Burner Routine
3 Day Marathon Weight Training #1
3 Day Marathon Weight Training #2
2 Day Marathon Weight Training
Strength Conditioning for Football
Supersets
Circuit Workouts:
Upper Body Burn Workout (uses body weight only)
Playground Circuit Workout
Tips and Tricks:
Squat Improvement Strategy
More Squatting Tips
Cable Triceps Extension trick
4 Day Upper/Lower Body Split #1
4 day Upper/Lower Body Split Click image or link for Printable PDF
First 4 weeks: 3 sets of minimum 8 reps but no more than 12 reps (you should be spent if you make it to rep #12).
Second 4 weeks: increase the weights and lower the repetitions to no less than 6 and no more than 8 (or 4-6 reps if you’re comfortable with the movements)
Day 1
- Bench Press
- Bent-over Barbell Row
- Dumbbell Shoulder Press
- Skullcrushers
- Barbell Bicep Curl
Day 2
- Barbell Squat
- Stiff-Legged Deadlifts
- Leg Extension (Machine)
- Lying Leg Curls (Machine)
- Standing Calf Raises (Machine)
- Lying Leg Raises
- Crunches on the Exercise Ball
Day 3
- Chest Dips
- Pullups
- Lateral Raises
- Cable Tricep Pushdowns (with a rope)
- Cable Bicep Curls
Day 4
- Deadlifts
- Leg Press Machine
- Dumbbell Lunges
- Seated Calf Raises
- Dumbbell Shrugs
- Decline Crunches
- Back Extensions
4 Day Upper/Lower Body Split #2
4 day Upper/Lower Body Split #2 Click link or Image for Printable PDF
First 4 weeks: 3 sets of minimum 8 reps but no more than 12 reps (you should be spent if you make it to rep #12).
Second 4 weeks: increase the weights and lower the repetitions to no less than 6 and no more than 8 (or 4-6 reps if you’re comfortable with the movements)
Day 1
- Incline Bench Press
- T-Bar Row
- Lateral Pulldown (Cable Machine)
- Dumbbell Pullover
- Machine Chest Flys
- Barbell Upright Row
- Barbbell Preacher Curls
- One-Arm Cable Tricep Pulldowns
- Pushups to failure (2 sets)
Day 2
- Stiff-Legged Deadlifts
- Deep Step-Ups
- Vertical Leg Press Machine
- Seated Leg Curl Machine
- Side Lunge
- Single Leg Deadlift
- Ab Roll
- Dumbbell V-Up
Day 3
- Assisted Wide-Grip Pullups
- Triangle Pushups
- Reverse Dumbbell Flys
- Dumbbell Front Raises
- Low Row Machine
- Dumbbell Bench Press
- Cable Tricep Extensions
- Incline Dumbbell Bicep Curls
- Tricep Pushups to Failure (2 sets)
- Chin-ups to Failure (1 set)
Day 4
- Barbell Squats
- Dumbbell Bulgarian Split Squats
- Weighted Plie Squats
- Hack Squat
- Machine Calf Raises
- Walking Dumbbell Lunges
- Single Leg Bridge on a Stability Ball
- Stability Ball Crunch
- Oblique Twist Machine
4 Day Upper/Lower Body Split #3
4 day Upper/Lower Body Split #3 Click link or Image for Printable PDF
4-6 weeks: 4 sets of 6-8 reps.
Day 1
- Bench Press
- Assisted Chin-Up
- DB Shoulder Press
- Push-Ups
- External Rotation
- Isolateral Low Row
- Alternating DB Bicep Curls
- Tricep Pulldowns
Day 2
- Back Squats
- Split Squats
- DB Hang Clean to Push Press to Squat
- Turkish Get Ups
- 12″ Box Jumps
- Wall Sits & Get-Ups
Day 3
- Machine Chest Flyes
- Parallel Grip Pullups
- One Arm DB Snatch
- Inverted Row
- Push-ups
- Upright Rows
- Close Grip Bench Press
- Hammer Curls
Day 4
- Deadlifts
- Reverse Lunge to Good Mornings
- Leg Press
- Turkish Get-Ups
- Leg Curls
- Calf Raises
- Tibia Raises
3 Day Strength/Endurance/Power Split
(guest posted at The Happiness in Health)
3 day Strength/Endurance/Power Split Click link or Image for Printable PDF
Day 1 - Strength
(Beginner: 4 sets of 10 reps; Intermediate 4 sets of 6 reps)
- Barbell Bench Press
- Barbell Squat
- Assisted Chin-ups (or full chin-ups if you can)
- Stiff-Legged Deadlift
- Upright Row
- Tricep Pushdowns
- Incline Dumbbell Bicep Curl
- V-Ups (12-15 reps)
Day 2 - Endurance
(4 sets of 10 reps)
- Push-ups (or a variation – easy: on the knees or tough: triangle pushups)
- Walking Dumbbell Lunges with bicep curl
- Bent-over Row
- Stability Ball Hamstring Curls
- Lateral Raise
- Tricep Bench Dips
- Lying Twists
- Superman
Day 3 - Power
(Perform each exercise for 20 seconds and then rest for 40 seconds before proceeding to the next exercise. Rest for 2-3 minutes at the end of the circuit. Repeat circuit 2 more times)
- Sumo squat and crunch
- Burpees
- Single leg squats
- Bench Jump
- Deadlift to Hip Opener
- Wood Chopper
- Weighted Ball Crunch and Toss
Drop Sets
Drop Sets -Click link or Image for Printable PDF
Check out my blogs posts on drop sets (here, and here)
The point of a drop set is to hit failure and mutilate the muscles. When I say hit failure what I mean is not honest to God, gun to your head, you cannot lift any more weight.
The sequence:
1-2 warm-up sets (12 reps); rest 1 minute; 1 drop set.
The strategy:
The drop set is ~22 reps in total and will require 3 different weights.
For the drop set:
1) go to failure (~10 reps) then drop the weight by 25%
2) go to failure again (~8 reps) drop the weight by 25%
3) go to failure one more time (~4 reps). And you’re spent.
The Workout
Warm-Up: ~12 reps
Drop Set: Go to failure (~10 reps), drop the weight 25% to failure (~8 reps), drop the weight 25% to failure (~4 reps)
Day 1: Chest/Biceps
Incline Dumbbell Presses 2 warm-up; 1 drop set
Incline Dumbbell Fly 1 warm-up; 1 drop set
Vertical Bench Press Machine 2 warm-up; 1 drop set
Cable Crossovers 1 warm-up; 1 drop set
Dumbbell Curls 2 warm-up; 1 drop set
Preacher Curl Machine 1 warm-up; 1 drop set
Barbell Curl 1 warm-up; 1 drop set
Day 2: Back/Triceps
Lat Pulldown to the Front 2 warm-up; 1 drop set
Narrow Grip Pulldowns 1 warm-up; 1 drop set
Seated Cable Row 1 warm-up; 1 drop set
One Arm Dumbbell Rows 1 warm-up; 1 drop set
Narrow Bench Press in Smith Machine 1 warm-up; 1 drop set
Triceps Pushdowns with Rope 1 warm-up; 1 drop set
Overhead Triceps Extension Machine 1 warm-up; 1 drop set
Day 3: Shoulders/Abs
Shoulder Press Machine 2 warm-up; 1 drop set
Reverse Fly Machine 1 warm-up; 1 drop set
Front Raises 1 warm-up; 1 drop set
Lateral Raises 1 warm-up; 1 drop set
Cable Upright Row 1 warm-up; 1 drop set
Crunches 2 sets x 15 reps
Roman Chair 2 sets to failure
Sit-ups 2 sets x 20 reps
Day 4: Legs
Leg Press 2 warm-up; 1 drop set
Deep Squats 2 warm-up; 1 drop set
Leg Extension 1 warm-up; 1 drop set
Lying Leg Curl 2 warm-up; 1 drop set
Seated Leg Curl 1 warm-up; 1 drop set
Standing Calf Raises 1 warm-up; 1 drop set
3 Day High Rep Fat Burner Routine
4 weeks, 3 sets of 10-12 reps
-Click Image for Printable PDF
3 Day Marathon Weight Training #1
This is the routine that I`m doing through my marathon training. I only include one lower body day so that I do not exhaust my leg muscles.
4 weeks, 4 sets of 4-8 reps
Day 1 – Upper Body
- Bench Press
- T-bar Row
- Dumbbell Chest Flys
- Wide Grip Lat Pulldown
- Barbell Shoulder Press
- Skull Crushers
- Barbell Bicep Curls
Day 2 – Lower Body
- Barbell Squat
- Stiff Legged Deadlift
- Dumbbell Lunges
- 45° Leg Press
- Calf Raises
- Plank
- Dumbbell V-Up
Day 3 – Upper Body
- Chin-Ups
- Decline Bench Press Mach.
- Cable Row
- Lateral Raises
- Arnold Press
- Tricep Pushups
- Cable Rope Bicep Curls
3 Day Marathon Weight Training #2
3 Day Marathon Weight Training -Click link or Image for Printable PDF
This is the routine that I`m doing through my marathon training. I only include one lower body day so that I do not exhaust my leg muscles. On the second Upper Body day I do Drop Sets
4 weeks, 4 sets of 4-8 reps
Day 1 – Upper Body
- Incline Dumbbell Press
- Triangle Push-ups
- Iso-Lateral High Row
- Bent-Over Dumbbell Rows
- Arnold Press
- Reverse Dumbbell Fly
- Barbell Bicep Negatives
- Triceps Push-ups
- Plank
Day 2 – Lower Body
- Stiff Legged Deadlift
- Curtsy Lunges
- Vertical Leg Press
- Good Mornings
- Lying Leg Curl
- Leg Extensions
- Clam Crunches
- Ab Roll
Day 3 – Upper Body Drop Sets
Go to failure (~10 reps), drop the weight 25% to failure (~8 reps), drop the weight 25% to failure (~4 reps).
- Wide Grip Pulldown
- Chest Press Mach.
- Cable Low Row
- Cable Cross Overs
- Front Raises
- Upright Row
- Machine Preacher Curl
- Cable Triceps Pushdowns
- Captain’s Chair
2 Day Marathon Weight Training
2 Day Marathon Weight Training -Click link or Image for Printable PDF
Day 1
- Push Ups (4 sets)
- Dumbbell Squat with Shoulder Press (4 sets)
- Dumbbell Row with Tricep Kickback (4 sets)
- Decline Bench Press (3 sets)
- Cable Upright Row in Sumo Squat Pos’n (3 sets)
- Incline Bench Dumbbell Bicep Curls (3 sets)
- Leg Extensions (2 sets)
Day 2
- Deep Back Squat (4 sets)
- Pull Ups (4 sets)
- Bench Press (4 sets)
- Lateral Raises (3 sets)
- Tricep Dips (3 sets)
- Barbell Bicep Curls (3 sets)
- Leg Curls (2 sets)
Strength Training for Football
Strength Training for Football
I don’t play football, but I got this routine from a Strength Conditioning for Football book that my brother-in-law lent to my husband who coaches high school football.
Each exercise has 3 to 4 sets in a Descending Pyramid (ie. increase weight and decrease reps). There is not a lot of core conditioning here so I also do the Core portion of Jackie Warner’s DVD twice per week.
Day 1
Bench Press 10, 8, 5, 2 reps
Back Squat 10, 8, 6, 5 reps
Incline Press 10, 8, 6, 5 reps
Shoulder Shrugs 10, 8, 8 reps
Bent-Over Rows 10, 8, 8 reps
Bicep Curls 10, 8, 6 reps
Calf Raises 10, 8 reps
Day 2
Power Clean 5, 4, 3, 3 reps
Behind-the-Neck Press 10, 8, 6, 5 reps
Walking Lunge 10, 10, 10 reps
Dumbbell Flyes 10, 8, 8 reps
Shoulder Shrugs 10, 8, 8 reps
Tricep Extensions 10, 8, 6 reps
Leg Curls 10, 8 reps
Day 3
Back Squat 10, 8, 5, 3 reps
Power Clean 5, 4, 3, 3 reps
Bench Press 10, 10, 6, 6 reps
Bent-over-rows 10, 8, 8 reps
Alt Incline Dumbbell Press 10, 8, 8, reps
Bicep Curls 10, 8, 6 reps
Oblique Twists 10, 8 reps
Ultra Super Sets
Ultra Super Sets -Click link or Image for Printable PDF
Super Sets helps with developing muscular endurance and will get you in-and-out of the gym a lot faster.
These are ultra super sets with 3 back to back exercises each. Perform exercise 1 then exercise 2 then exercise 3 with no break in between. Then rest for 1 minute. Repeat 4x.
Chest/Triceps
- 1. Incline Dumbbell Press
- 2. Push Ups
- 3. Dumbbell Flyes
- 1. Cable Pushdowns
- 2. Cable Extensions
- 3. Bench Dips
Back/Biceps
- 1. Narrow Grip Pulldowns
- 2. Cable Low Rows
- 3. Back Extensions (or Superman)
- 1. Barbell Curls
- 2. Hammer Curls
- 3. Preacher Curls
Shoulders/Abs
- 1. Lateral Raises
- 2. Front Raises
- 3. Upright Rows
- 1. Leg Raises
- 2. Side Bends
- 3. Crunches
Legs (superset 2 exercises)
- 1. Walking Lunges
- 2. Leg Press
- 1. Leg Curls
- 2. Leg Extensions
- 1. Standing Calf Raises
- 2. Seated Calf Press
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