I want to share a little about the weight lifting program I am doing while I am on my keto diet. I have split my program into four different parts where I focus on different parts of the body each time. Currently I do not have any condition training included and only focus on the weight lifting. I always try to go until maximum in every single set. If go above 10 reps I will increase the weight for the next set.
Dumbbell Press 4 sets with 7+ reps
Bench press 4 sets with 7+ reps
Flyes 4 sets with 10 reps
Dumbbell press leaning 2 sets with 7+ reps
Pullover 3-4 sets with 7 reps
Cable-cross over 4 sets with 10+ reps
Chest press in machine 3 sets with 7+ reps
Butterfly 4 sets with 10 reps
When it is time for chest training I tend to focus on the dumbbell exercises and push myself to the absolute limit in these. I have a tendency to get pain in my wrists if I do too much bench press. The Cable-cross over I usually save to the end and make sure I push the last part out of me in that one. Sometimes it can end up in 5-6 sets instead of 4 depending on the energy level during that day.
Legs and Calves
Squats 4 sets(at least) with 10+ reps
Leg press in machine 4 sets with 15+ reps (I max this machine out and therefor need higher amount of reps)
Leg kick 4 sets with 10+ reps
Leg curl 4 sets with 10+ reps
Sitting Calf raise with dumbbell 4 sets with 10 reps
Calf raise in leg press machine 4 sets with 10 reps
I am one of the few people I know that really looks forward to the leg and calves training. I think one of the main reasons might be that I tend to do quite good on those days. Getting a good feel in the body after I have done the leg day and I can almost feel how my muscles are growing.
Back and Shoulders
Machine (pull straight back) 4 sets 10+ reps
Lat pull down 4 sets with 10+ reps
Lat pull down reversed grip 3-4 sets with 7+ reps
One arm dumbbell row 2 sets with 10 reps
Dumbbell lateral raises 4 sets with 10+ reps
Dumbbell shrugs 2 sets with 7+ reps
Back and shoulders I do not see much gain in from week to week. I have a hard time gaining better results here and is probably the weight lifting day that I look the least forward to. Perhaps should look into changing the program I have which might help with my results.
Arms and Stomach
Crunches 4 sets 10+ reps
Leg raises 4 sets 10+ reps
Dumbbell curl 2 sets 10+ reps
Standing dumbbell curl 2 sets with 10+ reps
Preacher dumbbell curl 4 sets with 10+ reps
Hammer Curl 2 sets with 10+ reps
Triceps extension with dumbbell 2 sets with 10+ reps
Triceps extension with rope 2 sets with 10+ reps
Especially on triceps I feel I do not need to do so much extra training. Almost after every Chest day the area I feel the most in is actually the triceps and not the chest. Probably my weakest part in the body right now. For biceps I also have dumbbells at home so some of these parts I do at home several times a week instead of doing it at the gym.