It's been very good this week as well. Started with arms Monday, chest yesterday, shoulders today and then I'll be there tomorrow for back. Might even try to sneak in a cheeky little leg session on Saturday for a weekend treat.
What exact exercises are you doing on each day?
I've been trying to do a bit more weights stuff but there's no way I could do every day because pain so what exercises are you doing that you can work different muscles on different days?
What sort of pains are you talking about? Just the muscle soreness in the specific body part?
My routine this week was:
Monday - Arms
Overhead tricep press x 4 (+ 2 warm up sets)
Dumbell biceps curl x 4
Triceps push down x 4
Preacher curl x 4
Triceps extension x 4
Tuesday - Chest
Incline bench press x 4 (+ 2 x warm up)
Flat dumbell press x 4
Pec deck x 4
Cable crossover x 4
Wednesday - Shoulders
Seated dumbell press x 4 (+ 2 warm ups)
Front lateral raise x 4
Upright row x 4
Side lateral raise x 4
Thursday - Back
Seated pull down x 4 (+ 2 x warm ups)
Bent over row x 4
Deadlift x 4
Seated pull down x 4 (different grip to first exercise)
Soon to be added - Saturday - Legs - TBC
You're always going to be sore the next day or two whilst you're just starting out on a weights plan but it gets better as your muscles adapt. I'd suggest trying something like the plan above but with really light weights max of 10 reps. When I say really light I mean feeling like when you've finished your 10 you could do 10 more if you had to. You still need some resistance just not pushing yourself.
Do that for a couple of weeks then start to build up the resistance slowly so that you feel you could only do 5 more for a few weeks.
After a month or so at that you can start to push it so that you're targetting 8 to 10 reps where that last rep is the absolute last you could.
Finally if you so desire you can look to pushing out your absolute maximum lifts a couple of times during a session which is where your first one is bloody hard and you fail at 3 or 4. This final stage is not for the faint hearted!!
I'm currently at the 8 to 10 and hitting failure stage. When I first started back I took it really steady just to ease in to it for a few weeks. You can't rush these things so just be patient, it will definitely get better as your body adapts.
Author