My Strength Training Plan

I Love Love Love, that I have so many options for working out! My home, the road, KB, and my gym. I really like weight training, because I see results and it helps me be a better runner. Sadly, when I train for a marathon I don’t get to do KB as much so I try and get more weights in either at home or at the gym.

To get me motivated I have created a weekly strength training plan to help me make sure I am working every muscle.

Mondays: Chest and Triceps and Abs

Flat Bench Press – 4 sets
Incline Dumbbell Press – 3 sets
Dumbbell Flyes – 2 sets
Dips – 3 sets
Cable Press Downs – 2 sets
Various Weighted Crunches and Hanging Leg Raises

Wednesdays: Back and Biceps and Abs

Pull-ups – 4 sets
Bent Over Barbell Row – 3 sets
Seated Cable Row – 3 sets
Barbell Curls – 3 sets
Seated Dumbbell Curls – 2 sets
Various Weighted Crunches and Hanging Leg Raises 

Fridays:  Shoulders, Traps and Abs

Seated Barbell Press – 4 sets
Single-Arm Lateral Raises – 3 sets
Barbell Shrugs – 4 sets
Various Weighted Crunches and Hanging Leg Raises


Squats – 4 sets
Leg Press – 3 sets
Stiff Legged Deadlifts – 3 sets
Leg Curls – 2 sets
Standing Calf Raises – 5 sets

I am excited to see how this plan works out!!!


I have been working like a mad women and didn’t get my snack in today 🙁 So by the time lunch rolled around I was one STARVING women! I am glad I packed a great lunch!

I had a can of Black Bean Soup

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Some yummy Lavish Crackers that I got in Bishop this weekend. They have millet, flax seed, and other great grains!

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On the side I had a mini burrito I brought home.

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+ one Juicy Pair!

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I added some Greek Yogurt and Avocado to my soup and it made it extra creamy and wonderful.

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Now I am sitting at my desk ready to pop! I am so full of FIBER 🙂

How’s your Hump day going???


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