I am a 28 y/o woman, 173cm (5’8.5"); 66kg(145lbs). I’ll record a training log 1 x month to track my progress. I welcome your feedback and advice, if it’s good.
Strengths: back extensions
Weaknesses: forearms/calves
Week 8
Day 1
rowing on a Concept II 5K, 2:15-2:20 split, and alternate power 10’s (1.46 split) last 500m
pull ups: 1x5 15kg assist; 1x4 10kg; 1x2 5kg; 1x4 10kg; 1x0 15kg
bench press: 30kg 3x3; 33kg 3x2; 35kg 1x0
calf extensions: 30kg 2x10; 35kg 2x8
sit-ups: 1x0 holding on to 5kg
Day 2:
pull ups: 1x5 15kg assist; 1x4 10kg; 1x2 5kg; 1x4 10kg; 1x0 15kg
tricep ext: 1x8 17kg; 1x8 20kg; 1x0 22kg; 1x8 20kg; 1x8 17kg
dumbell curl and overhead reach: 8kg 1x5; 10kg 1x5; 12kg 1x0
dumbell fly (shoulders): 4kg 1x8; 5kg 1x5; 6kg 1x0
back extensions (with twist to either side): (5kg 1x5; 10kg 1x6; 15kg 1x6; 20kg 1x0) x 3
Day 3:
pull ups: 1x5 15kg assist; 1x4 10kg; 1x2 5kg; 1x4 10kg; 1x0 15kg
Squat: (3x3 33kg; 3x3 44kg; 3x0 49kg) x 2
Quad extension: (1x6 25kg; 1x6 30kg; 1x6 35kg; 1x0 40kg) x 2
calf press: 30kg 2x10; 35kg 2x8
sit-ups: 1x0 holding on to 5kg on 45 deg incline
Day 4:
Rest; usually biking between 20 and 40km
Day 5:
pull ups: 1x5 15kg assist; 1x4 10kg; 1x2 5kg; 1x4 10kg; 1x0 15kg
seated row: (1x6 25kg; 1x4 30kg; 1x0 35kg) x 2
dumbell curl and overhead reach: 8kg 1x5; 10kg 1x5; 12kg 1x0
dumbell fly (shoulders): 4kg 1x8; 5kg 1x5; 6kg 1x0
back extensions (with twist to either side): (5kg 1x5; 10kg 1x6; 15kg 1x6; 20kg 1x0) x 3
Vertical knee raise: 2x10, 2x6 twist, 1x0
Day 6:
rowing on a Concept II 5K, 2:15-2:20 split, and alternate power 10’s (1.46 split) last 500m
pull ups: 1x5 15kg assist; 1x4 10kg; 1x2 5kg; 1x4 10kg; 1x0 15kg
Squat: (3x3 33kg; 3x3 44kg; 3x0 49kg) x 2
Quad extension: (1x6 25kg; 1x6 30kg; 1x6 35kg; 1x0 40kg) x 2
calf extensions: 30kg 2x10; 35kg 2x8
sit-ups: 1x0 holding on to 5kg
Day 7:
Rest; usually biking between 20 and 40km