This is my general plan, which will vary based on what days I work.

Sunday: 5k jog, moderate pace (trying to improve upon 9min mile)

Monday: Back, Biceps, and Forearms
The sets listed in the workout below do not include warm-up sets.
Cable Pull Downs 2 sets - 4 to 6 reps
Close Grip Pull Downs (using a V-Bar) 2 sets - 4 to 6
Bent Over Rows 2 sets - 4 to 6
Alternate Dumbbell Curls 2 sets - 4 to 6
Straight Bar Curls 2 sets - 4 to 6
Barbell Wrist Curls 1 set - 8 to 10
Dumbbell Wrist Curls 1 set - 8 to 10

Tuesday: HIIT cardio 20min - jog, elliptical or Gauntlet (up the down escalator)
Pilates class
(Carb-up day)

Wed: Chest, Shoulder, and Triceps
The sets listed in the workout below do not include warm-up sets.
Flat Barbell Bench Press 3 sets - 4 to 6
Incline Dumbbell Press 2 sets - 4 to 6
Assisted Dips 1 set - 4 to 6
Straight Bar Military Press (In front) 2 sets - 4 to 6
Dumbbell Side Laterals 2 sets - 6 to 8
Barbell Shrugs 1 sets - 4 to 6
Lying Tricep Press 2 sets - 4 to 6
Tricep Cable Press Downs 2 sets - 4 to 6

Thurs: Legs, Calves, and Abs
The sets listed in the workout below do not include warm-up sets.
Squats 3 sets - 4 to 6 reps
45 Degree Leg Press 2 sets - 4 to 6
Stiff Leg Dead Lift 2 sets - 6
Standing Calf Raise 2 sets - 6 to 8
45 Degree Calf Raises 1 set - 6 to 8
Weighted Cable Crunches 2 sets - 10 to 12
Incline Crunches (weighted) 2 sets - 8 to 10

Friday: 8:30 teach water aerobics (HIIT first 25 min of class)
4:30 teach water aerobics (low-moderate intensity)

Sat: 90min intermediate yoga class
(carb-up day)

The first week of Max OT workouts was very difficult. I lifted less weight than I had been before my week off, and my workouts lasted too long. I was frustrated but decided to stick it out. The second week was awesome! Max OT recommends an extended warm-up for each muscle group that goes like this:

10 reps at very light weight
12 reps at very light weight
6 reps at light weight
3 reps at moderate weight
1 rep at mod-heavy weight

Then you do the "muscle-building" sets, 1-3 sets depending on the muscle group. When you move on to another exercise for the same muscle group, you do NOT repeat this warm-up.

What I found is that it just made my workouts too long, esp. the day I do chest, shoulders and triceps. So I decided for the 2nd week to only do the warm-up for the first muscle group I train, which is the largest muscle group and incorporates the smaller muscles in the exercises. This brought all my workouts down to under an hour. I have already made some strength gains and some of my muscles look bigger. People at the gym have been commenting on my strength and the intensity of my workouts!

Jen

Personal record challenge:

My goals are to be able to do the following by mid-September:

Alt D-bell curl - 30# - 2 sets of 4
Straight bar curl - 45# - 2 sets of 4-6 - 8/2 - 2 sets of 4
Bench press - 80# - 3 sets of 4
Military press - 45# - 2 sets of 6
45 degree leg press - 270# - 2 sets of 4

I hope to be able to achieve these goals without breaking any of my pink sparkly fingernails.

Jen