I Want Pecs

3 Tue, 2011 § 3 Comments

A poster of this hangs in the weight room of our gym.

I sort of want it.

I have wanted to focus on working my chest specifically; & fortunately I have a husband willing to step in as my lifting partner a couple days a week & create really solid workouts for us.  The following are last week’s; if you like feeling worked through your pecs, you’ll enjoy these, especially #2, which was really felt the next day.

#1 Chest_Back (Monday)

Alternate between 1 & 2 each set; as well as 3 & 4 each set — so do 20 DB Press, then 20 Rows, short break, then 20 DB Press, 20 Rows, etc.  Adjust weight according to your own abilities.

  1. DB Press 20 @ 12# x 2, 12 @ 20#, 6 @ 30#
  2. Rows on machine 20 @ bar only x 2, 10 @ 20#, 6 @ 40#
  3. Decline Press 20 @ 35# x 2, 8 @ 55#, 6 @ 65#
  4. Reverse Flies 20 @ 7# each x 2, 8 @ 12#, 6 @ 15#
  5. Incline DB Press 20 @ 10# each, 8 @ 15# each, 6 @ 20# each
  6. Push ups to failure: 21

#2 Chest_Shoulders (Thursday)

  • 3 x super set: Push Ups x 10 @ BW & DB Butterflies x 10 @ 15# each
  • Butterflies (machine) x 8 @ 40#, x 10 @ 40#
  • 3 x super set: Assisted Pull Ups & Dips (40# on machine) 1) x 10 each exercise (rest) then x 8 each (rest) then x 8 each
  • Lying Overhead bars x 10 @ 25# x 2
  • Assisted Windshield Wipers x 8

~

Are you a woman who likes to work her chest or does it make you nervous?

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