Chest and Biceps

Now remember, this is my personal routine and I have been exercising for years. If you give it a try, make sure you are in good health an have checked with your doctor before starting any exercise plan. Also - I am not a fitness professional.

Start with a quick 10 minute run then switch to 20 minutes on Elliptical.

This weight routine will take about 45 minutes working at a quick pace.

For your workout today, you will do 4 sets and progressively lower the repetitions as follows: 20-18-15-12 for every exercise.  Start with a lighter weight and go heavier as repetitions decrease.

Chest press with bench at a slight incline using a 45 lb long bar. No weight to start then increase weight as the reps. decrease.
Flys done on slight incline bench.
Chest press using dumbbells on incline bench.
Pec. cross overs using cables.
Standing Chest press using cables.

Now for biceps - done AFTER you complete the chest workout. Same routine 4 sets x 20-18-15-12. In between your bicep sets, you will work your abs:

Bicep curls using cables- both arms together.  For abs, do 4 x 20 crunches on the ball.
Bicep curls using rope attachment to cables.  Abs: do 4 x 10 to 15  vertical “V” ups.
Standing bicep curls - alternate arms.  Abs:  do 4 x 15 -20 knee push outs and/or “V” ups on bench.

For your cooling down aerobics, a brisk walk is pretty good for about 30 - 35 minutes.  Feelin’ refreshed yet? Good Workout!

Posted in Exercises   Tagged: Add new tag, chest workout