"Most Muscular" ...women in the weight room

That's a couple girlfriends and I at a recent Fitness Competition goofing around and showing off our "Most Muscular" Pose for our bodybuilding Coach, Tim Rice.  But all joking aside, we earned those bodies by busting our butts (literally) in the WEIGHT room, not just on the treadmill.  Lots of women tend to shy away from weights in fear of getting 'bulky'- I should know I was one of those girls!  But I can tell you first hand, lifting weights has dramatically changed my physique, my energy level, and overall strength. 

Just a few benefits of weight lifting for us ladies:  

• Increased Metabolic rate...hello calorie burning!
• Increased Bone Density...and goodbye osteoporosis!
• Increased Lean Muscle Mass...no bulkiness here!
• Improved Balance and prevention from injury!
• Reduced Blood pressure and other health benefits!
• Better outlook on one's self and life...

Hmm...that all sounds pretty DERN good to me!  All that good from lifting weights, who knew? :) So to get you started I wrote out one of my favorite Chest, Shoulder, and Triceps workouts to get YOU started- or for those of you who have already taken the Iron Path, here's something new for you to try.



CHEST, SHOULDERS, TRICEPS OH MY!

Warmup 5-10 min on Elliptical with Arms

Chest Press Machine 3X20 1 min rest inbtween

DB Incline Chest press 3X12

Plyo Pushup 3X5-8  (Superset, rest 45 sec)

DB Flat Bench Flys 3X 15-20

DB OH Tricep Ext 3X15 (Superset, Rest 45 sec)

Cable Pressdown 3 X15-20

Bench Dips to Failure (superset, rest 30-45 sec)

1 arm DB Press, seated or standing 3X12-15 reps Rest 45-60 sec

Upright Cable Row with rope attachment 3X8-10

DB Lateral Raise 3X25 (superset, rest 45-60 sec)

Stretch and drink water!  Enjoy!