Workout Designs
Leg/Core Day
Goblet Squat - 60 pound dumbbell - 6 sets of 10
Deadlift - barbell - 3 sets of 10
Bulgarian Split Squats - 3 sets of 10
Alternating forward and reverse lunges w/ dumbbells - 3 sets of 10
Hip Thrusters - machine - 3 sets of 10
Box step ups with 25 pounds weight - 3 sets of 10
Box jumps with 10 pound weights - 3 sets of 10
Leg Press - machine - 3 sets of 10
Calf raises - machine - 3 sets of 20
Good mornings with 45 pounds - machine - 3 sets of 10
Suspended leg raises - unweighted or with ankle weight - 3 sets of 10
Leg extensions - Machine - 3 sets of 10
Hamstring curls - machine - 3 sets of 10
Standing core cable twist - pulleys - 3 sets of 10
Incline sit-ups w/ 45 pound plate - 3 sets of 10
Upper Body day
Bench press - dumbbells - 3 sets of 10
Bent over rows - dumbbells - 3 sets of 10
Bicep curls - dumbbells - conventional, hammer grip, reverse grip - 6 sets of 16 (8 per hand)
Front shoulder raises - dumbbells - 3 sets of 10
Tricep press - cable pulley - 3 sets of 10
Front chest flys - cable pulleys - 3 sets of 10
Goblet squat - dumbbells - 3 sets of 10
Inclined chest press - dumbbells - 3 sets of 10
Front cable pulldown - cable pulleys - 3 sets of 10
Side shoulder raises - dumbbells - 3 sets of 10
Stationary weighted single leg lunges - dumbbells - 3 sets of 10
Back flys - cable pulleys - 3 sets of 10
Chin ups/bar pulldowns - pulldown machine - 3 sets of 10
Me and the wife do this twice a week, sometimes 3-4 times if there's not other stuff going on like bike rides or tennis matches or other exercise. We try to do some kind of exercise activity 6 days a week, but lifting you only need twice or maybe three times. First day of the week do the leg/core one and the other day do the upper body one. You will not get big doing this but you will get muscle endurance, you won't hurt yourself and you'll trigger your muscles to grow enough. The first time per week you hit each muscle group you get about 60-70% of the benefit, the second time you hit it you gain about 15-20% (way diminishing returns) and the third/fourth time you're overtraining and probably doing yourself a disservice.
