This week, I did the following two lifting workouts:
Workout 1:
1. Bench Press (45#) 3 sets of 12
2. Seated Rows (50#) 3 sets of 12
4. DumbBell Incline Press (15#) 3 sets of 12
5. Assisted Pull-ups (Pin on 18) 3 sets of 10
6. Bicycles for abs--3 sets of 20
Workout 2:
1. Squats w/ bar (#35) 3 sets of 8
2. Pro Press (15# Dumbbells) 3 sets of 12
3. Leg Press (100#) 3 sets of 12
4. Shoulder Flys (8# Dumbbells) 3 sets of 12
5. DumbBell Bicep Curls (12#) 3 sets of 12
6. V-Ups for abs--3 sets of 15
Those were put together by one of the coaches for my University's athletic teams--for the athletes just starting out. The set/rep scheme was made by them, I chose the weights for myself after some experimenting. The workouts are going to keep changing--these are basically "learn the moves" workouts
On my cardio days, I like to take a 1 hr. Cardio Kickboxing class! Sometimes on lifting days, I tack on 20-30 minutes of cardio after I lift. I'm pretty new to weights myself--so I hope that helps!