Ive had a couple of questions from some ladies about weights and what they should be looking at doing.... im no trainer.

But here is my power set..

I do 2 sessions a week, One of power weights; heavy stuff, free weights with a spotter, and the other on my own.

note
My max on Bench = 60Kg
Max on Squat = 75Kg
Max on bicep curl = 20Kg (both arms on z bar)

Set (after a warm up and stretch)

5 x chin ups (with a bit of help)
Cleans, 8 x 20kg, 8 x 45Kg, 8 x 45kg, 6 x 50kg
Squats, 12 x 20Kg, 8 x 55kg, 8 x 57.5 Kg, 6 x 60kg
Bench, 12 x 20kg, 6 x 45kg, 6 x 45kg, 4 x 50kg, 4 x 50kg.
Deadlift squats, 12 x 25kg, 12 x 25kg
Turkish Get ups, 10 x 3kg on each arm.
Shoulder press(single arm) 8 x 6kg
Plyometrics, jumping on and off boxes and stuff.

Lots of core stability stuff..

Warm down, stretch.

Protein shake (whey protein isolate is best i reccon)

And, If your muscles are not burning by the end of the exercise, then your not working hard enough.