4/27: Insane Chest & Biceps Workout – NEW!

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In case you didn’t already know, I started a new women’s workout program yesterday and kicked it off with this shoulder and abs workout. Today I continued the same workout program and followed the chest & biceps portion. I switched up the exercises a bit since I don’t have “machines” in my home gym, but I’m still targeting the same muscles as the original workout.

This workout was a LOT tougher than I thought it would be. I definitely underestimated it. It feels hard to even type this blog post right now because my arms feel so weak and my fingers are really shaky! I completed all of the sets and reps with one exception – the exercise ball push-ups. Those things are INSANE! I just worked my abs yesterday, which are getting pretty sore now, and you really use your core to stabalize yourself when doing those types of push-ups. I’m still pretty pleased that I was able to do 33 push-ups within 3 sets. I think that’s pretty good considering I haven’t done a push-up in months!

I went to work today, came home and then did this workout. I was going to follow it up with some HIIT, but I’ll have to save that for tomorrow. I have some articles that are due tonight so I need to get those done – before Parenthood starts!

Anyway, here’s the workout:

Chest Workout

Barbell Bench Press

• 1 set x 15 reps, 50#
• 1 set x 12 reps, 55#
• 1 set x 10 reps, 60#

Incline Dumbbell Press

• 1 set x 15 reps, 10#
• 1 set x 12 reps, 15#
• 1 set x 10 reps, 20#

Exercise Ball Push-ups (shins on ball, hands on floor)

• 1 set x 13 reps
• 1 set x 10 reps
• 1 set x 10 reps

Biceps Workout

EZ Bar Curls

• 1 set x 15 reps, 15#
• 1 set x 12 reps, 20#
• 1 set x 10 reps, 25#

Hammer Curls

• 1 set x 15 reps, 8#
• 1 set x 12 reps, 10#
• 1 set x 10 reps, 15#

Seated, Alternating Dumbbell Curls

• 1 set x 15 reps, 8#
• 1 set x 12 reps, 10#
• 1 set x 10 reps, 15#

THAT WAS FUN!!! )

All the best,

Melinda