Wednesday: Triceps & Chest

For every work out, start with a low weight but something that will still make you work for the sweat. You'll do 3 sets, decreasing the reps and increasing the weight for every set.

For example:

SETS  REPS  WT

1          10        60

2          8          65

3          6          70

Feel free to adjust the weight from these work outs to your needs and ability. Every week, increase your starting weight by 5 lbs.

Wednesday is triceps/chest day with rope pulldown, machine triceps, dumbbell bench press and machine flye. 

These descriptions and images are taken from various websites. I want to make sure you are all being directed on the correct form. It would be a great idea if you consult your gym's experts or bring your own muscleman or woman to the gym with you for the first week!

WEDNESDAY

Boyfriend's Tip: "Work all the muscle groups to boost metabolism."

Rope Pull Down

Week 1

SETS   REPS   WT

1           14         35

2           12         40

3           10         45

Week 2 start weight at 40 lbs.

The picture shows a bar instead of a rope. The ropes look like this. Grab the rope with an overhand grip. Your grip can be altered to work different muscles. Concentrate on standing tall with your shoulders back, feet hip-width apart, knees slightly bent and elbows tucked to your sides. Inhale slowly, then exhale and extend your arms at the elbow until they are straight. Don't snap your arms down and lock your elbows. Keep control! Inhale as you bring your arms back to the starting position.

Machine Triceps

Week 1

SETS   REPS   WT

1           14         25

2           12         30

3           10         35

Week 2 start weight at 30 lbs.

Make sure the machine is adjusted to your body so you can comfortably reach the handles with your back straight and feet flat on the raise platform. Grip the handles with your palms facing each other. Keep your shoulders down and your arms parallel to each other. Push the handles down and away from you while exhaling until your arms are straight. Return to the start position with controlled form.

Dumbbell Bench Press

Week 1

SETS   REPS   WT

1           16         10

2           14         15

3           12         20

Week 2 start weight at 15 lbs.

Lie back on bench with dumbbells at your shoulders. Press them up until your arms are extended above you. Lower the weights to the sides of your chest until you feel a slight stretch. Your elbows shouldn't go much further than your shoulders but be sure to get that stretch in there. After your last rep bring the dumbbells to your shoulders and sit up slowly.

Week 1

SETS   REPS   WT

1           16         30

2           14         35

3           12         40

Week 2 start weight at 35 lbs.

Adjust the seat on the machine so that your upper arms are parallel to the floor. Grip the handles so your palms are facing forward. Keep your back straight and tall with your feet flat on the ground. Bring your arms together in front of your chest until your hands or the pads meet. Hold it for a second and slowly return to the start position with controlled motion.