My Strength Training Workouts - Weight Room

I recently posted a shoutout for blog post ideas on IG stories (PS if we aren't IG friends, we should be!) and I had a few requests come in for workout-related posts! 

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If you've been reading for awhile, you'll probably remember that I've been really active since high school (dance, long-distance running, etc.) and then started prepping for a fitness competition in my late 20s, which was all fun and games...until it wasn't anymore. I've worked with trainers, coaches, and nutritionists, and feel like I have a pretty good grasp on what I need to do and what I need to eat to stay healthy, strong, and fit.

Also, it's worth noting that the most important key to hitting your fitness goals is NUTRITION and that you can't out-train a bad diet. I'll do a post in the future on fitness-related nutrition -- let me know in the comments if there's anything specific you'd like me to cover.

My body type leans more towards that of an ectomorph, meaning it takes a lot of effort for me to put on muscle. Lots of protein, heavy weights, and most importantly -- consistency. Gone are the days of working out 7 days a week with some of those being two-a-days; these days I like to strength train three days per week, go for a walk outside whenever it's nice out, and do some cardio 1-2 times per week. 

I typically split my strength training up by muscle groups, so each day is a different combo of muscles. I love doing this because it allows me to work out every other day without being too sore since I'm using different muscles.

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Below is a typical routine of mine -- I switch things up every couple months or so to keep my body guessing, and if the weights start feeling too easy, I tack on another 5-10 pounds. I usually do three sets of eight reps for each exercise (unless specified otherwise below) because I'd rather lift HEAVY than do 12 reps with a lighter load. When I was a workout maniac, I used to split leg day into two days but now I just smash them all together into one because I want to stick to three workouts per week.

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These workouts are for a weight room at a gym (free weights + the machines) -- I'll do another post on dumbbell / circuit style workouts that are more HIIT style.

SHOULDERS + CHEST + TRICEPS (aka my favorite muscles to train!)
Overhead press
Chest fly
Tricep Dips
Lateral delt raises
Reverse fly
Skull crushers
Bench press
I also do a ton of random exercises on the cable machines for shoulders -- some I've made up, others are legit. :)

Lat pull-downs (wide grip and then close grip)
Back rows
Dumbell / EZ bar curls
Back extensions
Pull-ups + chin-ups
Pendlay rows
V-sits (3 sets of 30 reps)
Reverse crunches
Oblique bends on the back extension bench

LEGS (glutes + quads + hamstrings + calves)*
Traditional squats (I like to do these on the Smith machine)
Sumo squats
Weighted walking lunges
Quad extensions
Weighted calf raises (3 sets of 30 reps)
Hamstring curls
Glute kickbacks
Seated leg press

*Most people do deadlifts as part of their leg workouts, but they never feel good to me -- I've met with trainers multiple times to check form, and I'm just not a fan so I prefer to train my hamstrings using other exercises.

Videos / diagrams of these exercises can be found simply by googling the name, but let me know if you have any questions! is usually my go-to resource for new exercises or videos! 

What types of workouts do you like to do?
Any nutrition questions / topics you'd like me to cover?