To go along with my revamped desire to run, I have also remembered the need for weights.  Sunday morning, after my “run” I started with upper body weight reverse drop sets (also called pyramid lifting).  The idea behind this is to start with a light weight, and high reps, moving towards a heavy weight with low reps.  Always start with your biggest muscle group (e.g. back, chest, biceps, triceps, then shoulders).   Here’s what I did (please remember that I am not a certified trainer and you should do only what you are comfortable doing . . . listen to your body).

Upper Body Reverse Drop Sets

Back- Bent over row

10 lbs – 12 reps

12 lbs – 10 reps

15 lbs – 8 reps

17.5lbs- 6 reps

10 lbs – 24 reps (reps 13-24, switch move to upright row)

Chest – chest press

8 lbs – 12 reps

10 lbs – 10 reps

12 lbs – 8 reps

15 lbs- 6 reps

8 lbs – 24 reps (reps 13-24, switch move to chest flyes)

Biceps- Curls

10 lbs – 12 reps

12 lbs – 10 reps

15 lbs – 8 reps

17.5lbs- 6 reps

10 lbs – 24 reps (reps 13-24, switch move to hammer curls)

Triceps – Extensions

10 lbs – 12 reps

12 lbs – 10 reps

15 lbs – 8 reps

17.5lbs- 6 reps

10 lbs – 24 reps (reps 13-24, switch move to triceps kickback)

Shoulders – Overhead press

3 lbs – 12 reps

5 lbs – 10 reps

8 lbs – 8 reps

10 lbs- 6 reps

3 lbs – 24 reps (reps 13-24, switch move to lateral raise)