Ok - let me give this a try. My muscles are still sore from Monday but should be ready for another workout tomorrow - followed by a swim.
As you know I work all body parts in one routine. I am focused on retaining strength and size, but not actively trying to build. I do not dedicate enough time to build nor do I fuel myself with that in mind. I say this for those of you who consider weight training as a taboo because you don't want to bulk up. Trust me, no one bulks up by accident.
So Monday's routine which I will do four or more times :
Chest - I used an apparatus that is part machine and part free weights, as you do add weight plates. I believe I only used 30 pounds. This is a chest press. I did three sets of 8-10 reps. The machine I used is similar to the one shown here.
Biceps - I used free weights this time, dumb bells. I believe I have already explained the pyramid. I did hammer curls, 10 reps with 10 lbs, 8 reps with 12 lbs, 6 reps with 15 lbs (each hand!). And then back down. You can see someone doing hammer curls here.
Back - I did two exercise for my back - hitting the mid back (lats) and the low back. I did two sets (8-10 reps) of 40 lbs with the pull down and two sets of 10 reps with the low row. My gym does not have the machine show here, so I used the same bar (in my hands) but sat on the floor at a universal cable machine.
Triceps - I am giving this muscle group a break for the next two weeks of routine, so I just used the triceps push down machine. I did 3 sets of 10 reps with 70 lbs. The machine I used was similar to this one.
Shoulders - I have an injured right shoulder so I am trying to give it a rest, though it is hard because it is engaged when I do other activities. Here I just used one arm and did front and side raises with only a 5 lb dumbbell. It just doesn't make sense to push one shoulder! I did something similar to this, but I do not raise my arms as high and I also raise to the side.
Legs - I move from upper to lower body when I work out so that I can keep going. So between all of the above, I did quadriceps work, squats, glutes and abs. I did stomach work that I can't find a picture of, but if you go to this link, there are many ideas for you to try out.
Squats - I did four sets with a similar machine. I did two sets of 10 reps with 10 extra lbs and two sets with 20 extra lbs. I think.
Quads -I did three sets of 8 reps with 40 lbs.
Glutes - Well I can't find this one. It is a standing machine. You use one leg at a time. I used 40 lbs - 2 sets of 10 reps. It is a standing kick back machine- one leg at a time.
Wow - that took a lot longer than I thought!