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4/18: Women’s Chest Workout and Cardio

Posted Apr 18 2010 9:07pm

Barbell Bench Press

Today was chest day for me so I did a chest workout followed by a somewhat short cardio workout. If you’re a regular blog reader here, you probably know by now that I am a fan of doing cardio workouts immediately following my strength training workouts. I have found them to be very effective and I like that I get both workouts done in about an hour. I’m not a fan of long cardio workouts so I rarely ever do them. I’d rather do short bouts of intense exercise and be done with it!

Chest Workout

Incline Dumbbell Press

  • Warm up: 2 sets x 12 reps, 15#
  • 1 set x 10 reps, 25#

Incline Flyes

  • Warm up: 1 set x 12 reps, 10#
  • 1 set x 10 reps, 15#

Flat Bench Press

  • Warm up: 1 set x 12 reps, 45#
  • 1 set x 10 reps, 75# (I only did 9 reps during my last chest workout ! Time to increase the weight!)

Decline Bench Press

  • Warm up: 1 set x 12 reps, 45#
  • 1 set x 10 reps, 65# (I upped this from 60# and I did 10 reps so I’ll be upping it again for my next workout!)

Cardio Workout

  • 5 minutes @ 4 mph, 10% incline
  • 10 minutes @ 6 mph, 10% incline
  • 5 minutes @ 4 mph, 10% incline

Total Distance: 1.666 miles

Total Time: 20 minutes

Total Calories Burned: 273

I hope you’re having a good weekend!!

All the best,

Melinda

bodybugg $249
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