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Thursday, 30 October 2014

Killer Chest and Leg Workout for Women

Women can work out their chest and legs in the same workout. I'm a certified personal trainer. Yes, women can have a "chest and legs day."
Whether a woman has thunder thighs or stick legs, she begins the leg workout by standing on the flat side of a BOSU board and doing deep squats. Go up only three quarters of the way after being in the deep squat. And move quickly, so that you're pulsing. Do as many possible until you can't do one more. This will create a preliminary burn in your legs and glutes. Rest 30 seconds and repeat.
While your legs are cooling off, find the incline barbell press machine for a warm-up chest workout and press just the bar (45 pounds) for as many reps as possible. Rest 45 seconds and repeat two more times.
Next is the Smith machine. Load the bar for 85-95 or more pounds and do standard squats for as many reps possible but no more than 20. Rest 30 seconds and repeat two more times to totally blast your legs.
Chest is up again. Grab a pair of 15-25 pound dumbbells and do chest presses off of a stability ball. Do as many reps as possible up to 20. Rest 30 seconds and repeat two more times. Then hit the decline leg press machine. The decline is the one that's in the free weight area, in which the back support is close to the floor.
Load the leg press apparatus for a challenging set of 8-12 reps. When done, quickly exit and do 15 squat jumps. Then do pushups, even if you must get on your knees, till you can't do one more.
Get back in the leg press and do another 8-12 reps. Then squat jump and then do the pushups.
Then hit the leg curls with 8-12 reps lying down. Rest 30 seconds and repeat two more times, then do as many pushups as possible. Repeat this protocol with the leg extension machine.
After the pushups, find a seated chest press machine and do three sets of 8-12 reps, with 30 seconds in between each set.
Never rush through the repetitions just because there are short rest periods in between each set. You can even take your sweet time with the repetitions, focusing on good form and good breathing. This killer chest and leg workout for women is not meant to break any time or speed records.

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