I have, literally, 20 minutes to do weights three times a week. (I have resistance bands at home to use in an emergency, but haven't quite figured out how to use them for the lower body.)
Here's what I'm doing so far:
Leg curls about 4.5 plate on machine x 12
Leg press about 90 on the machine x 12
Abductors 4.5 machine x 12 (hip injury recovery)
Adductors 6.5 machine x 12
Repeat above x 1
Lat pulldown 40 on machine
Triceps pushdown 30 on machine
repeat
Back rows 5.5 x 12
Hammer curls 12 # x 12
repeat
Chest press lying 12 # x 12
or machine 4.5 x 12
Shoulder raise 10# x 12 front
Chest flye lying 12 x 12
or machine 20 x 12
Shoulder raise 10 # x 12 side
repeat
Bench situps at least 50 or more x 1
Triceps extension 8 # x 12 each arm and repeat
Wrist curls if time 7-8 # x 12
Side lats 7 # x 12
Front lats 7 # x 12
repeat
I've been stuck on these weight levels for about 4 months. I don't have more time or I would do supersets or whatever. One of my Gymgrrls suggested I do heavier with less reps. The free weights go from 12 to 15 with nothing in between. The machines are a little bit easier.
What do you think?
Thanks in advance
f
PS I'm 53 years old and have rheumatoid arthritis which is now in remission with McDougall