Weight Training

I wish I could fit 3 days into my schedule, but currently I’ll only have access to a weight room on Mondays and Fridays due to my school and work schedules.  My goal is to gain strength and muscle without adding too much scale weight, as I’m already over my target of 155 pounds.  Alternate weekly between week A and B.

Week A
Monday
Push Press - 8 sets, 3 reps
Trap Bar Deadlift - 5 sets, 5-4-3-2-1
Chin-Ups - 30 total reps in as little time as possible
Weighted Side Bends - 3 sets, 12 reps (per side)
Triceps Pushdowns - 2 sets, 12 reps
Neck Flexion Machine - 2 sets, 12 reps (front and back)
External Rotations - 2 sets, 12 reps (per arm)

 Friday
Parallel Box Squat - 6 sets, 3 reps
Bent-Over Barbell Row - 3 sets, 10 reps
Flat Barbell Bench Press - 5 sets, 5-4-3-2-1
Weighted Decline Sit-Ups - 3 sets, 10 reps
EZ Bar Curls - 2 sets, 10 reps
Neck Flexion Machine - 2 sets, 12 reps (left and right)
External Rotations - 3 sets, 8 reps (per arm)

Week B
Monday
Seated Dumbbell Press - 3 sets, 10 reps
Trap Bar Deadlift - 6 sets, 3 reps
Pull-Ups - 3 sets, max reps
Weighted Side Bends - 3 sets, 12 reps (per side)
Flat Dumbbell Bench Press - 2 sets, 10 reps
Neck Flexion Machine - 2 sets, 12 reps (front and back)
External Rotations - 2 sets, 12 reps (per arm)

 Friday
Parallel Box Squat - 5 sets, 5-4-3-2-1
Seated Row - 4 sets, 8 reps
Push Press - 5 sets, 5-4-3-2-1
Weighted Decline Sit-Ups - 3 sets, 10 reps
Dumbbell Curls - 2 sets, 10 reps
Neck Flexion Machine - 2 sets, 12 reps (left and right)
External Rotations - 3 sets, 8 reps (per arm)