I have started weight lifting again, I was doing it over the summer last year and I was doing 3 full body workouts a week. The down side was between that and doing at least SOME running 6 days a week all of my energy was sapped and I was falling asleep on the couch at 6PM. I eventually got sick of always being asleep or always in jeopardy of falling asleep, plus I wasn't getting the results I was hoping for after 7 weeks, so I stopped.
I am now in my third week of lifting. It's different this time because I'm doing arms/chest once a week and legs once a week. And I THOUGHT I was lifting heavy last time but it turns out I was not. This time I'm ACTUALLY lifting heavy. And using a barbell for some stuff as opposed to dumbbells and my friend's husband is training us.
I'm eating at a deficit so from what I understand I am basically fighting to keep what muscle mass I have at the moment. Are two days a week going to be effective enough? I can't really add a third because it's not my house I go to and I'm afraid of the free weight section in the gym =(
Here are my last two routines if it helps answer my question:
Dumbbell bench press (I should be able to bench the bar very shortly)
Seated dumbbell shoulder press
Standing dumbbell tricep extension
Dumbbell side lateral raises (I HATE YOU)
Dumbbell tricep kickbacks
Lying leg curls
Standing barbell calf raises
Oh, and my friend's husband has a back workout planned for us but he won't let us do it until we're better at coordinating our schedules and start consistently making it to his house 2 times a week so we can do a rotation. I've only missed one workout but the girls I do it with have been doing it for awhile and their track record isn't so good with making sure they do two a week. It's been better since I joined.