Today I did the same chest and biceps workout that I’ve been doing for the last couple weeks. I kept the weight the same again for everything, but I think I’ll be increasing it on some moves for my next workout. We had all four of our kids this past week so I haven’t uploaded two of the workouts I did last week either, but I’m going to get them up as soon as possible! It’s been crazy busy around our house and it rained almost all last week so the kids were stuck indoors. Yuck!
Chest Workout
Flat Bench Press
- 1 set x 15 reps, 50#
- 1 set x 12 reps, 55#
- 1 set x 10 reps, 60#
Exercise Ball Push Ups
- 3 sets (15 reps, 12 reps, 10 reps)
Incline Dumbbell Press
- 1 set x 15 reps, 10#
- 1 set x 12 reps, 15#
- 1 set x 10 reps, 20#
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#
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The repetitions look really effective if you’re looking to put on muscle mass. I prefer in my workouts to hit one exercise very effectively instead of doing a few exercises for one muscle group. I then do a different exercise for that muscle group later in the week. This way I get 2 really effective exercises for a muscle group a week!
I switch up my workouts every 4 to 6 weeks without fail. If I don’t, I get bored so I’m always switching it up and doing things differently whether it’s increase weight, decreasing reps, increasing reps or decreasing weight. I also change the order of the body parts I work and sometimes I do full body workouts 3 days a week. I generally prefer to train 1 or 2 muscle groups per day but I change everything real often so nothing stays the same for too long. Good tip!