New workout plan

Now that the triathlon is over, I'm starting up a new muscle-building training plan. I'm still going to incorporate cardio training into my plan both for health reasons and so that I can take another stab at a try-a-tri later next month but for now I'm going to focus on building muscle.

Here's the overview:

I started it tonight and am feeling good about it. I will need to figure out the weights as I go. Tonight I did:

-bodyweight air squats
-15lb dumbbell sumo squats
-17.5lb (x2, one in each hand) stiff-legged DLs
-50lb machine hamstring curls
-20lb seated calf raises

I will definitely need to add more weight next time, but it's a good start. This plan is a modified version of bodybuilding.com's muscle building plan for females.