Below is the chest/triceps work out I did the first month. As the month progressed my weights increased but the repetitions (“reps” – the number of times you do the exercise) stayed pretty consistent.
FYI – Most of these exercises are meant for a gym work out vs. one that you can do at home with simple weights. In the coming weeks I will post You Tube videos of the exercises for your reference.
As you can see, the weights are REALLY light because I’m not that strong…yet.
Chest Press Machine, 3 sets, 15 reps, level 2
Freemotion Chest Fly, 3 sets, 15reps, 10 lbs. each rep.
DB (dumbbell) Incline Press, 3 sets, 15 reps, 10 lbs. each rep.
Push ups to fail, 3 times
Triceps Press Down, 3 sets, 10-15 reps, 30-40 lbs. each rep. (FYI – I usually started with 10 reps and 40 lbs. and by the third set I was tired and was only able to do 10 reps at 30 lbs.)
Skull Crushers, 3 sets, 10-15 reps, 5 lbs. first set, 7.5 lbs. the next two sets
Note – This work out is for information purposes. Always consult your doctor before beginning any exercise program. Also, it helps to get a trainer. If you want to contact Daniel for training sessions, please tell him you saw this blog! His email is: email@example.com.
Sheslosingit.net (c) 2012 Lisa Traugott. All rights reserved. No portion of this blog, including any text, photographs, and artwork, may be reproduced or copied without written permission.