PERFECT CHEST, SHOULDER & TRICEP WORKOUT FOR WOMEN | Krissy Cela
Light cardio, like jogging or jumping jacks
Arm circles, forward and backward
Torso twists
Shoulder shrugs
Workout:
Barbell Bench Press: 3 sets of 8-12 reps
Incline Dumbbell Press: 3 sets of 10-12 reps
Dumbbell Flyes: 3 sets of 12-15 reps
Pull-ups or Lat Pulldown: 3 sets of as many reps as possible
Dumbbell Rows: 3 sets of 10-12 reps per arm
Overhead Press: 3 sets of 8-12 reps
Triceps Extensions (Overhead or Skull Crushers): 3 sets of 12-15 reps
Bicep Curls: 3 sets of 12-15 reps per arm
Cool-down (5 minutes):
Static stretches, holding each for 30 seconds: Chest stretch
Triceps stretch
Bicep stretch
Shoulder stretch
Back stretch
Important Tips:
Listen to your body: If something hurts, stop and rest.
Proper form: Use proper form to avoid injuries and maximize results.
Progressive overload: Gradually increase the weight or resistance as you get stronger.
Rest: Allow adequate rest between sets and workouts for muscle recovery.
Nutrition: Fuel your body with a balanced diet to support muscle growth and recovery.
Additional Tips:
Vary your routine: Mix up your exercises and rep ranges to keep your workouts challenging and prevent plateaus.
Incorporate compound exercises: Compound exercises work multiple muscle groups at once, making your workouts more efficient.
Consider a workout plan: A well-structured workout plan can help you stay on track and achieve your fitness goals.
Consult a fitness professional: A qualified fitness trainer can help you create a personalized workout plan and provide guidance on proper form and technique.
Remember to consult with a healthcare professional before starting any new workout routine, especially if you have any underlying health conditions.