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#GirlsWhoLift Workout: Monday Chest Day

by Mallory

Hey ladies! I’m back! And I brought with me your first day of the #GirlsWhoLift workout. This is a five-day workout, Monday through Friday, and we start off on Monday with Chest Day!

#GirlsWhoLift Workout Day 1

Be honest. Have you ever looked in the mirror at your boobs and thought that the girls could use a little lift? A little oomph?

Well lucky for you, your chesticles are going to benefit from your new weightlifting regime. They won’t get bigger since boobs are mainly comprised of fat, not muscle. However, the more you work your underlying chest muscles, the better lift you’ll get. Score.

So here’s the breakdown for Monday, a.k.a. Chest Day.

#GirlsWhoLift Monday Workout

Here is the quick rundown of the workout, so you can copy and paste it if you’d like. Continue down for pictures of the different exercises.

– Incline bench press w/ dumbbells (DB) – 4 sets of 8
– Decline bench press w/ DB – 4 sets of 8
– Incline chest press machine – 3 sets of 12
– Incline bench chest flys w/ DB – 3 sets of 12
– Low cable crossover – 3 sets of 12

Here are some photos of me doing the exercises, so you can see the movement of each one.

– Incline bench press w/ dumbbells (DB) – 4 sets of 8

incline-chest-press

– Decline bench press w/ DB – 4 sets of 8

decline-chest-press

– Incline chest press machine – 3 sets of 12

incline-chest-machine

– Incline bench chest flys w/ DB – 3 sets of 12

incline-chest-flys

Low cable crossover – 3 sets of 12

low-cable-crossover

If you need more detail on the exercises, I’d recommend checking out Bodybuilding.com’s exercise guide. Just follow the link and then click which muscle group you’re working and voila! An encyclopedia of exercises to look at! The filters on the side are very helpful too.

But Mallory, how much weight should I be using? Well I can’t tell you that since I don’t know your personal stats. What I can tell you is a basic way to tell how much weight you should be using. The answer is going to differ for everybody.

By the last 3 or 4 reps of your last set, your muscles should feel ready to give out. That should be the point where the true muscle fatigue sets in. (And then you have to push through the last few reps as best you can – those are the most important reps!) So if you are failing on the 8th rep of your first set – clearly you’re trying to use too much weight. If you reach the end of your last set, and you feel like you could go for another one, then you’re not lifting heavy enough.

Easy enough, right?

I’d love to hear about how your first day went. Good, bad, or inbetween. Remember, it’s okay to be a beginner at something! That’s how everybody starts out doing anything!

Enjoy your workout!

And if you’re ready, head on to Day 2!

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[…] Use the same principle I posted in yesterday’s post as far as how much weight to use. […]

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