Sunday, May 3, 2015

Chest workout for women

Back in the good old days Susan and I used to live by each other and we worked out together every day. We usually would meet at my house, run to the gym, lift and run home.  We were quite the site showing up to the gym with our big, bright reflector vests on. We were called crossing guards a lot and teased a little, but better safe than sorry.

I thought it would be fun to share a few of our weight lifting sessions with you.  Every day of the week we had assigned a different body part to.  Here's how we set it up. It doesn't really matter what order you go in. And honestly we were trying to work around a few other people in the gym and their workouts.  We wanted to make sure our "leg day" was not the same as others so we weren't fighting over equipment.

Monday - Shoulders
Tuesday - Arms (bicep/tricep)
Wednesday - Legs
Thursday - Back
Friday - Chest 
Saturday - Legs 

We would also throw a few ab workouts 2 times a week.

Today I'm sharing one of our chest workouts. We have lots of different workouts, we would vary them each Friday. Susan had a cool iPhone app she would use to help us think of new ways to work the same muscle.

*Remember to always start with a warm up. We were already warmed up because remember we ran 2.5 miles to get to the gym.

Bench Press - 4 sets starting with 12 reps, 10 reps, 8 reps, 8 reps. The weight I used on this day was 55 lbs. 

Push ups - 4 sets again starting with 12 reps, 10, 8, 8

Chest squeeze with low round up (we always laughed at our technical names) - This is a little hard to explain and I tried to find a YouTube video, but I am so unimpressed with the raunchy dressed men/women in weight lifting videos. I am planning on having someone film me doing this tomorrow and I'll upload the video.

I used 30 lbs and did the 12, 10, 8, 8 rep like above. You stand in between to adjustable cables. bring your hands (squeezing your chest) together to your waist then lift up to shoulder and go back to starting position.

Cable Scoop - 25 lbs with reps 12, 10, 8, 8
Similar to chest squeeze with low round up but this time lower the adjustable cables all the way to the floor. Grab the cables and scoop your arms up to chest height and repeat. Usually this piece of gym equipment is in front of a mirror and you will see your chest muscles pop! If I can't find a video for you I will have some one film me doing it.

Knees up abs
We actually did this on a taller machine. And started with no weights, the next set we held an 8 lb dumbbell between our feet for 10 reps, then next we held a 10 lbs dumbbell for 8 reps and the last 8 reps we held a 12 lbs dumbbell between our feet. 

At the end or our weight session we would do a burn out. This day it was a fly 15 reps 7 times.

By the time you're finished you should literally be burned out!!!! Don't forget to cool down and stretch.

I hope you enjoyed this little snippet into our chest workout for women! More workouts will be coming so share this with a friend and we'll keeping bringing you great tips and tricks for women and weights.


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