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04.11.2013

Chest & Triceps + Cardio – 4/11

Chest & Triceps
Chest:
-flat bench dumbbell chest press
-inclined dumbbell chest press
     -superset with inclined dumbbell flys
-cable cross overs
Triceps:
-cable rope pushdowns
-overhead dumbbell triceps extensions

-15min cardio

TIP OF THE DAY: Get those arms ready for tank tops! Arms are often a body part someone new to fitness may overlook. What is exactly are the muscles of the arm? Biceps are the muscles on the “top” of the arm, permitting flexing. Triceps are located on the “back” side of the arm, allowing you to extend your arm behind you. Deltoids, or shoulder muscles, are located on the on the front, side, and back of the shoulder joint. When designing an arm workout, be sure to target all of these muscle groups. Never fear using weight… your arms won’t become bulky due to muscle; bulk comes from the fat that remains on your body!

Wore my shirt inside out to the gym today. I guess I should be thankful that was the biggest problem I faced today 🙂 What are you grateful for today?
Song of the Day: Pour it Up -Rihanna

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Comments

  1. EmilioandYadira

    What rep range do you do for upper and lower body to gain mass?

    • Fitness Barbie

      I have a video on my YouTube channel regarding weight/reps/set you may like…FitnessBarbieALRI

      For gaining, stick with heavier weight, lower sets. Still, I personally always make sure I hit 10 reps

  2. Emily17

    What do you mean by superset for the dumbbell chest press??

    • Fitness Barbie

      Superset means to move from one movement to the next without a rest. In this case, 1 set of DB chest press, followed immediately by 1 set of DB flys then rest & repeat.

  3. MrsMatched

    You're set says to superset chest press with chest press. I think it's supposed to say chest fly, right? I hope so, since that's what I'm at the gym doing right now! Ha!

    • Fitness Barbie

      Correct – you must know me too well hehe; I will change that! Thank you

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