How do I pick the right weight for a workout?

Coach, now that we’ve had our first training sessions together (and the workouts are great, by the way!), I need to know how to progress on my own, since I am not going to be working with you every time that I train. How do I know when to go up in weight, and how much?

How to Load

With this understanding, let’s suppose that our theoretical trainee lifts the following weight in each of the exercises:

A1    Seated DB External Rotation
    Set 1: 7.5 lbs for 12 reps
    Set 2: 8.7 lbs for 12 reps
    Set 3: 10 lbs for 6 reps

A2    Sidelying Powell Raises on the Swiss Ball
    Set 1: 5 lbs for 20 reps
    Set 2: 5.6 lbs for 16 reps
    Set 3: 5 lbs for 12 reps

B1    Seated Arnold Press
    Set 1: 35 lbs for 9 reps
    Set 2: 35 lbs for 10 reps
    Set 3: 35 lbs for 10 reps
    Set 4: 35 lbs for 10 reps

B2    Mid Neutral Grip Chins
    Set 1: 180 lbs (body weight) for 8 reps
    Set 2: 180 lbs for 5 reps
    Set 3: 180 lbs for 4 reps
    Set 4: 180 lbs for 2 reps

C1    Flat Bench Press
    Set 1: 135 lbs for 10 reps
    Set 2: 137.5 lbs for 10 reps
    Set 3: 140 lbs for 10 reps
    Set 4: 147.5 lbs for 8 reps

C2    1-Arm Seated Cable Row Neutral Grip
    Set 1: 65 lbs for 8 reps
    Set 2: 60 lbs for 7 reps
    Set 3: 50 lbs for 9 reps
    Set 4: 45 lbs for 9 reps

With this data, there are six different loading examples, a different one for each exercise. Within each example, there is a different lesson to learn. For the purposes of these examples, we will micro load the exercises using platemates and record plates. Platemates are magnetized micro plates that are used with dumbbells. They come in increments of .6, 1.2, 1.8, and 2.5 lbs, while record plates come in .25, .5, .75, 1 lb increments, so there will be some strange-looking numbers for those who are new to the concept.
 

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