Tuesday, November 19, 2013

Strength Training

I was asked to share my strength training routine.
So here it is...

I usually lift 3 days a week.

For me this works perfectly and allows plenty of time for running and yoga.

I use a combination of dumbbells and free weights

Chest/Back
3x10

Bench press
Chin-ups
Incline bench press
Bent over rows

Bench press with 15lb dumbbells 3x15
T-bar rows 3x12
Pec flyes 3x15
Wide grip bent over rows

Reverse bench press
Back flyes 3x15

Arms/Shoulders
3x10

Shoulders
Overhead presses
Side laterals
Front laterals
Upright row

Biceps
Concentration curls
Standing curls
21s
Incline curls

Triceps
Dips
Triceps extension
Overhead extension

Legs
3x10

Squats
Sumo squats 3x20
Box squats
Calf raises 3x20
Front squats

Step-ups
Lunges
Side lunges

Deadlifts
Romanian deadlifts

When I work legs I don't always do all of these exercises.
Sometimes I throw the lunge series in just for fun, ha ha.
Sometimes I leave out the box squats

I didn't include how much weight I lift.
How much I lift is probably different than how much you lift.

Also if I start getting bored I'll add in new exercises to mix it up.

If you follow me on Instagram then you already know about my obsession with pic collages.

But I'll share some here.
You can thank me later, ha ha.



Do you strength train?


9 comments:

  1. Yes. I love it. It lifts me up. Pun intended ;)

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  2. No but I really need to... Just never really sure where to start or what to do. I have hand weights and a bowflex that collect dust.

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  3. I do try to do strength at least twice a week - it's hard to fit in but I know it's important!

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  4. Thank you for sharing this! I am going to try and do strength 3X a week. This looks like something I could do and not to much equipment involved.

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  5. Good share!! You are always so awesome about your strength training- a good reminder that I should do it more! I am really working on being more consistent lately and really plan on hitting weights a lot more this winter!

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  6. I LOVE all your IG posts because it shows you are balanced in workouts & life - love it & of course you know I love to lift!!!!! :)

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  7. I love strength training and I love even more that you incorporate it into your running routine! You rock N!

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  8. Love that you shared what you do! I'm always curious how other people structure their strength training, especially in combination with running. And I LOVE your collages, so keep em coming. :)

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