DAY 1/CHEST DAY

Hi gals!!!

I promised you to write a post about my workout

There are 5 splits…and therefore it will be 5 post

The first post,today…is about my CHEST-DAY mixed with a few ABS EXERCISES.

FIRST STEP :GET A WORKOUT BUDDY

Working out alone is boring as ef…and you can’t really reach your fitness-goals alone.

You need someone who loves to workout as much as you do.

Besides…if you want to try new exercises…it’s a lot easier to do that with a workout partner.

A workout buddy motivates you and supports you and makes your workouts a lot safer.

SOOOOOOOOO…………..GRAB YOUR BEST FRIEND AND TRY THIS WORKOUT OUT:

I usually warm up 5-10 minutes before each workout….(on a bike/treadmill or crosstrainer)

After warming up I do some loosening-up exercises like armcircling ,legs-swing etc

Warm-up is one of the most important elements of an exercise program. It is particularly important to prevent injury:
The objective of the warm-up is to raise total body temperature and muscle temperature to prepare the entire body for vigorous activity.

In the past,I started with my normal workout and at the end of my workout I did some abs exercises …but lately I started to do it the other way around:

THESE EXERCISES WILL KILL YOUR ABS IF DOING THEM WITHOUT A BREAK /3 x in a row

30 reps /then immediately start with this:

20 reps (NO BREAK)then start with

20 reps /NO BREAK -start all over again 

after 3 SETS you can take a BREAK

if you still think that your abs can TAKE MORE OF IT:

LATERAL HIP RAISE

Lie on mat in lateral position with elbow of lower arm below shoulder and forearm pointing forward. Place feet upon each other and keep body straight.

Lower hips. Return until body is slightly arched. Repeat

1st set -15 reps on each side

2nd set 12 reps on each side

THE actually training begins with push-ups

UNO

FOR BEGINNERS

WIDE PUSH-UPS

The wide-armed position presses your arms out and away from your body. When bending at the elbow, go down as far as you can. Inhale on the way down and exhale on the way up.

1st set -12 reps

2nd set – 10 reps

3rd set  – 8 reps

FOR ADVANCED

NARROW PUSH-UPS

These pushups are typically performed with hands turned slightly inward and thumbs extended. As you bend at the elbows to lower yourself, keep your arms close to your body and tuck your elbows.

1st set/12 reps

2nd set 10 reps

3rd set 8 reps

Both wide-armed and close-armed pushups require good upper-body strength to perform. Don’t feel discouraged if you can’t do them the first few times. You can do both variations in an assisted position. An assisted pushup simply means your knees, not your feet, touch the ground. Using the knees instead of the feet reduces the resistance your upper body has to support

LIKE THIS:

A few months ago I couldn’t even perform a single push-ups and now I can do all the 3 sets without any problems.

Don’t give up at the beginning just because it’s HARD.

It should even motivate you more.

DOS

BARBELL BENCH PRESS-FLAT

1. Lie back on a flat bench. Using a medium width grip, lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
3. After a brief pause, push the bar back to the starting position as you breathe out.

It is important to raise the weight after each set

for example:

1st set -12 reps -only using the barbell

2nd set -10 reps-adding 2,5 kg on each side

3rd set-8 reps-adding 1,5 kg on each side

FOR BEGINNERS:GET A WORKOUT PARTNER !!!

First… you need to get accustomed to this movement…cuz at the beginning the barbell will wiggle and your partner’s task is to keep his/her hands on the barbell…so that you feel more SAFE

& use only the barbell…without rasing the weight THE FIRST FEW TIMES

TRES

DUMBBELL BENCH PRESS

1)Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.

2)Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.

3)The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.

4)Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly.

1st set 12 reps

2nd set 10 reps

3rd set 8 reps

DON’T FORGET TO RAISE THE WEIGHT AFTER EACH SET

FOR BEGINNER:USE THE LIGHTEST BARBELL if you don’t have a workout buddy

CUATRO

(DO IT ONLY IF YOU STILL HAVE ENOUGH ENERGY)

BARBELL BENCH PRESS – DECLINED

1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
2. Using a medium width grip, lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
3. As you breathe in, come down slowly until you feel the bar on your lower chest.
4. After a second pause, bring the bar back to the starting position as you breathe out.

1st set – 12 reps

2nd set -10 reps

3rd set – 8 reps

*You can use free weights (dumbbells) to perform this exercise

CINCO
SHOULDER BENCH PRESS

1. Sit down on the Shoulder Press Machine and select the weight.
2. Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position.
3. Now lift the handles as you exhale and you extend the arms fully. At the top of the position make sure that you hold the contraction for a second.
4. Lower the handles slowly back to the starting position as you inhale.

*You can use free weights (barbells and dumbbells) to perform this exercise on a bench

1st set – 12 reps

2nd set – 10 reps

3rd set – 8 reps

MY SHOULDERS ARE STILL WEAK /I’m using 10 kg on each side for the first 2 sets   & I add 2,5 kg on each side for the last set

SEIS

TRICEP

you can either do it like this….with a dumbbell

1)Put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arm parallel to your body

2)Push the dumbbell back by extending your elbow and allow it to slowly return after a short pause

3)Keep your upper arm still throughout.

1 set –  12 reps (I’m using a 5 kg dumbbell)

2nd set -10 reps (6 kg)

3rd set – 8 reps (7 kg)

OR USE THE CABLE MACHINE

1. Attach a rope attachment to a high pulley and grab with a neutral grip.
2. Standing upright and a very small inclination forward, bring the upper arms close to your body . This is your starting position.
3. Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended. Only the forearms should move. Exhale as you perform this movement.
4. After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.

LET ME KNOW HOW YOU FEEL AFTER PERFORMING THIS WORKOUT

bisous,

A