Time to get back at it! This workout is like the others – short and sweet with a touch of ‘glistening.’ The focus is the chest with a mix of some other details.
**All sets in this workout are to start with a light to medium weight for the first set and then progress in weight without compromising form or remain with a challenging weight.
**When moving from exercise to exercise or waiting between sets keep the rest no more than 60 seconds. The supersets can have a 60 second rest before starting up the second or third set in the series.
Warm-up: Light jog for 3 minutes on the treadmill or speed walk
Exercise #1: Flat Bench Dumbbell Chest Press – 3 sets (15/12/10)
Exercise #2: Incline Chest Flyes – 4 sets (15/12/12/12)
Exercise #3 – Superset: Seated Machine Chest Flyes – 4 sets (18/15/12/10) and Stability Ball Abdominal Planks (60 seconds)
Exercise #4: Push-ups from decline position on bench – 1 set (shoulder width to FAILURE)
Exercise #5: Side Planks – 3 sets (60 seconds)
Exercise #6: Cable barbell bicep curls – 4 sets (18/15/12/10)
Exercise #7: Banded Bicep Hammer Fist Curls – 3 sets (15/12/10)
(Methodology: From standing position step on a band of moderate resistance and curl up like a h’ammer’ bicep curl – keep the tempo the same going up/down. In other words, keep your grip firm and make a fist like you would attempt a punch.)
(Bonus Lab: Make sure you eat 30-45 minutes post working out for maximal benefits with toning, muscle mass, and weight loss. The best options are a mix of protein/fat/complex carbohydrates. Your body works hard day in and day out but it needs fuel and that comes from food. I usually tend to have 6 ounces of chicken/fish with greens such as Brussels Sprouts sautéed in olive oil and herbs.)
xxx – Sarah