Amy Newberry’s Weight Training Plan

If you are looking for a new weight training plan take a look at this fellow sister’s workout! Amy Newberry sent in her workout plan for all of y’all to use! Thanks Amy!

Warm-up Everyday

  • Start every training day with 5-10 minutes of increasing-intensity cardio
  • Include a warm up set with every weight training exercise below to prevent injury or muscle strain
  • Drink water continually throughout workout

 Monday: Chest/Triceps

  • Barbell Bench Press (wide or medium grip) – 5 sets of 8 reps
  • Incline Barbell Bench Press – 5 sets of 8 reps
  • Tri Pushdown with V-bar – 5 sets of 8 reps
  • Superset:
  • Dumbbell Flyes – 5 sets of 8 reps
  • Tri Dips – 5 sets of 8 reps
  • Superset:
  • EZ Bar Tri Extension – 5 sets of 8 reps
  • Close grip EZ bar press – 5 sets of 8 reps

Tuesday: Back/Biceps

  • Pull ups – 4 sets of 10 reps
  • Chin ups – 4 sets of 10 reps
  • Barbell Deadlift – 5 sets of 8 reps
  • Superset – 5 sets of 8 reps
  • Wide Grip Lat Pulldown with Cable
  • Seated Cable Row
  • Superset – 5 sets of 8 reps
  • Lying T-Bar Row
  • Curls
  • Hyperextensions (holding weight plate) – 5 sets of 8 reps

Wednesday: Rest or Cardio

 Thursday: Legs

  • Barbell Squats – 5 sets of 8 reps
  • Straight-legged deadlifts – 5 sets of 8 reps
  • Leg Press – 5 sets of 8 reps
  • Calf Raises – 3 sets of 12 reps
  • One-legged cable kickback – 5 sets of 8 reps
  • One-legged barbell lunge – 5 sets of 8 reps

Friday: Shoulders/Abs

  • Military/Shoulder Press – 5 sets of 8 reps
  • Arnold Press – 5 sets of 8 reps
  • Superset:
  • Side lateral raise – 5 sets of 8 reps
  • Front dumbbell raise – 5 sets of 8 reps
  • Superset:
  • External rotation with cable – 5 sets of 8 reps
  • Standing low pulley deltoid raise – 5 sets of 8 reps
  • Abdominals: Hanging Leg Raises, Jackknife sit ups, Exercise ball pull in

Saturday: Rest or Cardio

 Sunday: Rest of Cardio

 Cool Down Everyday

  • Certain days (where you have more time or haven’t met your maximal effort yet) cool down with 10-30 minutes of some form of cardio of increasing intensity (bike, treadmill, elliptical, running outside, etc.)
  • Foam roll muscle group that was worked to decrease soreness the next day
  • Stretch muscles

Tips:

  • Adjust days to fit your schedule
  • For instructions/videos of exercises refer to Bodybuilding.com
  • Modify amount of sets and reps to challenge muscles (i.e. increase reps and decrease sets)
  • Also can modify actual exercises to keep things interesting! J
  • Superset: two exercises are performed back to back without stopping – rest occurs after both sets are completed

 

 

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