I lift weights using a split schedule. A split schedule allows you to concentrate many exercises on a couple of muscle groups in one day and then give that muscle group a chance to recooperate while working other muscle groups on other days. This is opposed to a full body workout where there are a few exercises for each muscle group each day. Here, your muscles don't have a chance to recover and you don't get the concentration effort on a particular muscle group.
This particular split is divided into four muscle groups: Back and Calves, Chest and Abs, Shoulders and Arms, and Legs. The idea is to work the bigger muscle first then its smaller counterpart. Before lifting weights, I stretch the muscle group I am about to work. Then, I pick 2 or 3 exercises out of the list for each of the major muscle groups. I will then do that exercise for 4 to 5 sets. A set is between 8 to 12 repetitions of that exercise. If I am able to easily do 12 reps of the exercise, I increase weights the next set. If I can't do 8, I decrease the weight the next set. Between sets, I rest for a little and stretch if necessary. The next time I do the same split, I try to pick different exercises so that there is a constant variety. I have been doing this split schedule spread over a week.
Day 1: Back and Calves
12 sets (Back) 6 sets (Calf)
Front lat pulldown Calf raises, toes straight
Back lat pulldown Calf raises, toes out
DB or Barbell Shrugs Calf raises, toes in.
Seated Row
Pull-ups
Chin-ups
Day 2: Chest and Abs
12 sets (chest) 8 sets (abs&obliques)
Bench Press Leg/Knee raise
Decline Bench Press Leg/Knee raise to one side
Incline Bench Press Crunches
Dumbell Bench Press Crunches to one side
Incline DB Press Crunches with legs raised
DB Flyes Situps
Pectoral Flyes Incline Situps
Incline DB Flyes
Day 3: Shoulders and Arms
10 sets (shoulders) 10 sets (biceps) 10 sets (tricep)
Shoulder Press Dips Overhead Tri Extension
Rear Delt Flyes Preacher Curl DB Tricep Kickback
One Arm Side Lat Standing Cable Curl Tricep Pressdown
Bent Over Rear Delts Incline DB Curl
Isolated Curls
(forearm and wrist)
DB Forward Curl Wrist Curl
Day 4: Legs
10 sets (quads) 8 sets (hamstrings)
Squat Lunges
Leg Extension Leg Curl
Deadlifts
