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mini course
Section 4 How Women Build
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Chest
Chest:
Notes: machine or cable-crossover flys are better than doing flys lying on a bench and using dumbbells. Basically with the machine flys and
cable-crossover you are able to keep tension on the chest muscle during the entire movement. Whereas, in the lying dumbbell fly, there is only tension during the first part of the movement (when the arms are stretched out to the sides)... this tension decrease as you bring the dumbbells toward the center of your body.
- Exercise #1: Bench press (or seated machine press) 7 sets of 6-12 reps
- Exercise #2: Machine or cable chest fly - 5 sets 8-12 reps
Notes: machine or cable-crossover flys are better than doing flys lying on a bench and using dumbbells. Basically with the machine flys and
cable-crossover you are able to keep tension on the chest muscle during the entire movement. Whereas, in the lying dumbbell fly, there is only tension during the first part of the movement (when the arms are stretched out to the sides)... this tension decrease as you bring the dumbbells toward the center of your body.
Shoulders
Shoulders:
Notes: Lateral raises - don’t use too much weight for this exercise because the shoulder is at it’s weakest point when your arms are at their furthest point away from your body, therefore you don’t want to support a lot of weight in that position. Focus on controlled lateral raises and go for the muscle burn. If you can’t do 12 reps then decrease the weight... this is not a power movement!
At this point It’s not necessary to do front raises (for the anterior deltoid) or bent over laterals (for rear deltoid). The front/anterior deltoids gets plenty of work from bench presses and pushups. The rear/posterior deltoid gets plenty of work form rowing exercises and pulldowns/pullups (during the back workout). It’s not necessary to ‘beat a dead horse.’
- Exercise #1: Db shoulder press 7 sets of 8-12 reps
- Exercise #2: Side lateral raises 5 sets of 12 reps (don’t go any heavier)
Notes: Lateral raises - don’t use too much weight for this exercise because the shoulder is at it’s weakest point when your arms are at their furthest point away from your body, therefore you don’t want to support a lot of weight in that position. Focus on controlled lateral raises and go for the muscle burn. If you can’t do 12 reps then decrease the weight... this is not a power movement!
At this point It’s not necessary to do front raises (for the anterior deltoid) or bent over laterals (for rear deltoid). The front/anterior deltoids gets plenty of work from bench presses and pushups. The rear/posterior deltoid gets plenty of work form rowing exercises and pulldowns/pullups (during the back workout). It’s not necessary to ‘beat a dead horse.’
