Strength Training:

I do 3 sets of 10 reps for each exercise. Once I can successfully do each exercise without struggle, I TRY and add weight. If it isn’t a running day I usually warm-up for about 10 minutes.

MONDAY- shoulders, back & biceps

Lat Pull Down

Overhead Press

Seated Cable Row

Dumbbell Lateral Raise

Dumbbell Row

Dumbbell Front Raise

Tricep Pushdown (or some other tricep exercise)

Dumbbell Curl (or another bicep exercise)


Leg Press

Hack Squats

Regular Squats (usually holding two dumbbells)

Walking Lunge (the worst)

Leg Curl


No weight training, I’ll run or do some core work

THURSDAY- chest & arms

Hammer Strength Bench Press

Dumbbell Fly

Cable Fly

Incline Bench Press

Tricep Pulldown

Overhead Tricep Extension

Decline Bench Press

Tricep Extension, Skullcrushers, Bench Dip (one of these or another tricep exercise)

Alternate Dumbbell Curl

Barbell Curl

1 Comment

One thought on “WorkOuts

  1. Pingback: Week One « We Wanted It More

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