So I am I trying to set up a program for myself. I have tried both New Rules For Women and Jamie Eason's lifting plans. The reason I am not going to do either of those programs right now is that I am in training for a half marathon, and want to do additional half marathons throughout the early summer and maybe a few this next fall. Both of those programs are very intensive and full body workouts. I do not want to do full body workouts while training in running. I'm not looking to make my fastest times, but I enjoy running and in the past I usually stick with a program better if I am also running.
I want a program that splits my workout in muscle groups. This means that I can lift shoulders for instance and still run that day. And the following day I could lift legs and not have an issue with training the same muscle groups consecutive days.
So here are my questions. I want to know how many lifts I should be doing for each group. I want to design my program with a minimum and maximum lifts for that day. The reason I want that kind of flexibility is so that when I have energy, or I dont have a long run in the next couple days I can hit the weights really hard and do those exhausting types of work outs. But if I am tired, low on time, need to get a long run in the next day etc, I can have an option to still work that muscle group but make it a little less stenuous or time consuming.
My plan is to have separate days including:
1:Chest
2:Back
3:Legs
4:Arms (triceps and biceps)
5:Shoudlers and Abs
Whats the minimum I should do for lifts of each group? In the past I usually try to do at least 4 lifts ina day. But sometimes I feel like that isn't enough? I plan to do three sets of 6-12 reps. But want to exhaust on the last rep of the last set.
Any exercises you swear by that I should try and include in my program. I have the 'ifit' app which shows a bunch of lifts, but I get overwhelmed trying to determine which lifts are best. I plan to build a program and stick with it 6 weeks before I try to mix it up.
Thanks again in advance for any help. Perhaps I shoudl hire a trainer, but currently dont have the extra money for it. Hoping after sticking through 6 weeks I might do a few trainning sessions as a reward. Also FYI I lift at a gym that has both free weights and machines. I prefer free weights because I like to feel that I am using stabilization muscles as well as the isolated ones. But i am willing to do machines too. Whatever will get me results and get my strong and lean!