Weight and Resistance Training - Question for Ilene




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Gumbygirl
07-05-2005, 08:42 PM
Hope you don't mind if I ask a question Ilene :) When you do your chest and triceps on one day how many sets for chest and triceps do you do and how many reps? I am just confused as to how many different exercises I should be doing for each body part etc... Thanks :^:


Ilene
07-05-2005, 11:23 PM
Of course I don't mind your questions, I'm downright flattered :D ...

Here is the chest/shoulder/tricep workout I found in an old M&F Hers Mag that I've done today and once last week...I liked it ...

CHEST
Bench Press -- 5set/10reps (includes 2 warm-up sets on this movement)
Incline DB Press -- 3 sets/10reps
Incline DB Flye -- 3 sets/10reps

SHOULDERS
Arnold Press -- 5 sets/10reps (includes 2 warm-up sets on this movement)
DB Lat Raise -- 3 sets/10reps
Bent-over Lat Raise -- 3 sets/10reps

TRICEPS
Lying French Press -- 5 sets/10reps (includes 2 warm-up sets on this movement)
Pressdown -- 3 sets/10reps
Seated Overhead Extension -- 3 sets/10reps

Here's the one for back/biceps/abs for another day, I'll probably do this tomorrow, I did it last week too...

BACK:
Wide-Grip Pull Down -- 5 sets (includes 2 warm-up sets on this movement)
One-Arm DB Row -- 3 sets/10 reps
Seated Cable Row -- 3 sets/10 reps

BICEPS
EZ Bar Curl -- 5 sets (includes 2 warm-up sets on this movement)
Incline DB Curl -- 3 sets/10 reps
Hammer Curl -- 3 sets/10 reps

ABS/CORE -- 3 sets / 15 reps .... ( I only had time to do the Plank and some crunches on the stability ball )
Plank
Straight-Leg Crunch -- 3 sets/10 reps
Reverse Crunch -- 3 sets/10 reps
V-ups -- 3 sets/10 reps

Hope this helps, if you have any more questions ask away...

Gumbygirl
07-05-2005, 11:34 PM
Thanks so much Ilene you're a doll ;) I'm going to try this tomorrow. So basically, you are doing 3 different exercise for each body part right? I don't know if I can muster the strength to do 5 sets of 10 reps :^: Thanks again!


Ilene
07-06-2005, 09:27 AM
Gumby -- For the 5 set exercises the first 2 are warm-ups so just use a nice medium/light weight and do the 10 reps take a rest 30-60 seconds and do another set of 10...

Gumbygirl
07-06-2005, 09:34 AM
Aaaahhh, that sounds better! Thanks Ilene!