Intense Chest Workout For Women

Female bodybuilder Stephanie Foley presents a brief but powerful chest workout for women that provides results!

Workout Summary

Main Goal:

Build Muscle

Workout Type:

Single Muscle Group

Training Level:

Intermediate

Days Per Week:

1

Equipment Required:

Barbell, Machines

Target Gender:

Male & Female

Author:

Stephanie Foley

Workout Description

I have a great quick chest routine ~ takes you to exhaustion but is quick and complete workout.  Will need partners to help.

Peels - Peels are also known as drop sets. After your first set for an exercise, have your partner "peel off" weight, and immediately perform another set without resting. You need at least 5 plates on each side – 1 (from each side) will be removed for each set of reps. You will perform peels for all listed sets of:

• Incline Bench Press
• Barbell Bench Press
• Decline Bench Press

For each of these exercises, you will perform 5 total sets. The first set is your heaviest set of 4 reps. Peel off weight and immediately perform an 8 rep set. Continue this drop set pattern until you are finished with your last set of 20 reps, then move on to the next exercise.

Will need a spotter and a person on each side of bar to remove plates.  make sure to rest between different exercises.

Peels are not performed on pec dec sets.

Chest
Chest
Exercise	Sets	Reps
Incline Bench Press	5	4-8-12-16-20
Barbell Bench Press	5	4-8-12-16-20
Decline Bench Press	5	4-8-12-16-20
Pec Dec	3	15