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  • How Women Build Muscle
    • sec 2 How Women Build Muscle
    • sec 3 How Women Build Muscle
    • sec 4 How Women Build Muscle
    • sec 5 How Women Build Muscle
    • sec 6 How Women Build Muscle
    • sec 7 How Women Build Muscle
    • sec 8 How Women Build Muscle
mini course 
​Section
 4

How Women Build
Muscle


Workouts: Chest - Shoulders
Picture
section 5
Chest
Picture

Chest:
  • 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
Picture

Shoulders:
  • 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.’
page 5
Stokes Fitness
Terry Stokes
Stokeszone@gmail.com
Buffalo NY, 14217
​(716) 603-5251
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Weight Loss Transformation Challenge For Women
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Workout, weight loss and diets articles for women
Most Popular Articles:
  • Eat Fat To Lose Fat?
  • Does Spot Reduction Work?
  • Do Detoxes Work?
  • How To Build Hamstrings
  • How To Get A Good Night's Sleep
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Exercise and workout videos for women
Most Popular Exercise Videos:
  • ​Glute Exercises 1
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  • Fat Loss & Cardio
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  • Home
  • Diet program
  • ZOOM Page
  • Body Transformation
  • Exercise Videos
    • Glute Exercises 1
    • Glute Exercises 2
    • Weight Loss and Cardio Exercises
    • Triceps Exercises
    • Shoulders Exercises
    • Advanced Resistance Exercise Videos For Women (group 1)
    • Advanced Resistance Exercise Videos for Women (group 2)
    • Advanced Exercise Videos for Women - Pullups
    • Advanced Exercise Videos for Women - Pushups
    • Biceps and Triceps Advanced Exercise Videos for Women
    • Advanced Barbell Workouts Videos for Women
    • Base Exercises 1
    • Base Exercise 2
    • Ab Exercises 1
    • Ab Exercises 2
    • Partner Workouts
    • Riser Workouts 1
    • Riser Workouts 2
    • Combination Exercises
    • Barbell Exercises 1
    • Barbell Exercises 2
    • Agility Ladder 1
    • Agility Ladder 2
    • Glider Workouts
  • Articles
    • Sleep
    • Eat Fat to Lose Fat
    • How to Build Hamstrings
    • Leg Press Machine
    • Chia Seed Healthy Recipes
    • Is Cardio Necessary to lose body fat
    • Best Workout For Weight Loss
    • Does Spot Reduction Work
    • Overhydration
    • Do Detoxes Work?
    • Weight Loss Plateau
    • How To Be A Successful Personal Trainer
    • Diet Answer Q and A
    • Carbs
  • How Women Build Muscle
    • sec 2 How Women Build Muscle
    • sec 3 How Women Build Muscle
    • sec 4 How Women Build Muscle
    • sec 5 How Women Build Muscle
    • sec 6 How Women Build Muscle
    • sec 7 How Women Build Muscle
    • sec 8 How Women Build Muscle