As a 46yr old woman. I Lift 5 days, back/biceps day 1, day 2 chest/triceps, day 3 legs/shoulders, day 4 back/chest day, day 5 legs/shoulders. I sometimes have pain so I will modify by decreasing weight. Working out at home with barbell and dumbbells. How would you modify the workout and imcorporate Stacy sims ? And create routine for the week.

To optimize your workout routine while incorporating insights from Dr. Stacy Sims, you can maintain your focus on resistance training while adjusting the volume and intensity based on your body's signals and any existing pain. Here’s a structured weekly plan that aligns with her recommendations and focuses on your goals:

Weekly Workout Routine

Day 1: Back & Biceps (Heavy Focus)

• Pull-Ups or Assisted Pull-Ups: 3 sets of 6-8 reps
• Bent-over Dumbbell Rows: 3 sets of 8-10 reps
• Seated Dumbbell Curls: 3 sets of 8-10 reps
• High-Intensity Interval Training (HIIT): Short bursts (30 seconds) on a rowing machine or battle ropes, followed by 2-3 minutes of rest. Aim for 3-5 rounds.

Day 2: Chest & Triceps (Heavy Focus)

• Bench Press (Barbell or Dumbbell): 3 sets of 6-8 reps
• Tricep Dips: 3 sets of 8-10 reps
• Dumbbell Flys: 3 sets of 8-10 reps
• Optional: Light cardio (walking or cycling) for 20 minutes at a low intensity.

Day 3: Legs & Shoulders (Strength Focus)

• Squats (Body weight or Weight): 3 sets of 8-10 reps
• Shoulder Press: 3 sets of 6-8 reps
• Deadlifts (Dumbbell or Barbell): 3 sets of 6-8 reps
• HIIT session focusing on leg press or fast body weight squats: 3-5 rounds of 30 seconds work, 2-3 minutes rest.

Day 4: Back & Chest (Power Focus)

• Bent-Over Barbell Rows: 3 sets of 6-8 reps
• Push-Ups or Incline Push-Ups: 3 sets of 8-10 reps
• Plank to Push-Up Position: 3 sets of 30 seconds
• Optional: Light cardio for recovery.

Day 5: Legs & Shoulders (Volume Focus)

• Lunges (Body weight or Weight): 3 sets of 8-10 reps per leg
• Lateral Raises: 3 sets of 10-12 reps
• Glute Bridges: 4 sets of 10-12 reps
• HIIT session: Sprints or fast-paced cycling for 4-6 rounds of 30 seconds.

Key Modifications & Considerations

1. Listen to Your Body: Use the "10-minute rule" from Dr. Sims; if you feel off, lower the intensity or modify the workout to something more recovery-focused 1.

2. Combine Strength and HIIT: Focus on 2-4 days of resistance training with HIIT integrated to enhance brain health and mitigate cognitive decline 2 2.

3. Nutrition:

   • Pre-Workout: Aim for a small protein (around 15 grams) and carbohydrate intake to optimize your workout, particularly if you’re doing resistance training 3.
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       Pre-Workout Nutrition

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       Track Stack Insights

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       Cardio vs. Resistance

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   • Focus on enjoying your workouts and incorporating movements that you find fun to maintain motivation 2.

4. Avoid Moderately Intensive Cardio: Stick to high-intensity workouts and avoid moderate intensities that don’t yield optimal hormonal responses. Balance your cardio efforts to avoid increasing cortisol excessively 3.

5. Rest and Recovery: Allow ample recovery time between high-intensity sessions to manage overall stress and to recover effectively.

By following this modified routine, you can engage effectively in strength training while minimizing injury risk and incorporating high-intensity work as suggested by Dr. Sims, ensuring a holistic approach to your fitness regimen.