Tony Beazley is a photographer to the stars and models, such as the band Lynyrd Skynyrd. He is very fit -- here is his workout routine:
I work out now only 2 times a week or every 3 days. This seems to work for my schedule and my fitness goals. The extra day helps my muscles recuperate and repair themselves. I do a complete workout with my entire body in 1 hour and 30 minutes. It's good for the cardio let me tell ya!!
I start off with walking a half-mile and running a half-mile. (Anymore and I start to lose weight.) This also warms up my legs for the weights next.
I do my hamstrings, leg extensions, calf raises and quads on the Nautilus machines. Without stopping I move over to my upper body and start with free weights for my bench press, flies, lat pulls, triceps, biceps, forearms and then end with upside down crunches and stretching out on the mat for my back.
No, you don't have to lift heavy weights to get bigger. You just need to work out in the right manner, which would be using lower reps (5-8) to add some bulk and weight and higher reps (10-15) to lose weight and size.
Either way you go, lift the weights slowly and let your muscles twitch a little bit, that way you know you are actually doing a good set of reps, and the muscle is actually getting worked out. Throwing the weights up and down does nothing at all except waste your time and whoever is waiting in line to work out next. I use around 80% of my maxout weight or what I can do in 8 reps without burning alot of energy up. This is my standard set up weight.
Each set of reps of 8 should take around 30 seconds, so time your speed. Yeah. it might burn some!
You really need to isolate that one muscle so that you don't waste any more energy or extra movement than you need to so as to get the best pump out of your set. Remember this is your time to workout and feel better ...not a speed race. It's all worth it when those endorphins kick in!