I thought I would share my chest, bicep and tricep workout from today. With my favorite workout gloves and, of course, my Extend recovery drink…I blazed in Gold’s Gym and got it done.

Here it is…

4 sets Cybex Incline Chest Press x 15 reps

3 sets Incline Dumbbell Flyes x 15 reps

Superset 3 sets
Flat Bench Dumbbell Press x 15, 12, 10
Pushups

Superset ~ 3 sets
EZ Bar Curl x 15/12/8
Tricep V-Bar Pressdown x 15

Superset ~ 3 sets
Lying Tricep Extensions with Dumbbells x 12
Close Grip Presses (dumbbells touching, elbows close to sides) x 12
Hammer Curls x 12

Superset ~ 3 sets
Incline French Curls* x 12
Incline Bicep Curl x 12

The French Curl is a lying tricep extension done on an incline bench. These can be done using an EZ curl bar, dumbells, or a small straight bar…I used a cable driven french curl machine at Gold’s Gym.

*Lie back on an incline bench, holding the bar over your face at arms length.
*Next, bring your upper arms backwards so that they are at an angle.
*Lower the bar down behind your head and get a good stretch,
*Extend back up until your arms are straight. Keep your upper arms angled throughout the set.
*This exercise targets the long head of the tricep that runs along the bottom of the arm.
*Be sure to keep your elbows tucked in and completely still. Letting them flare out to the sides reduces the effectiveness of the exercise.
*To get into position, the easiest way is to have somebody hand you the bar from behind. This is especially true when using heavy weights.
*You can adjust the angle of the incline that you use, just keep in mind that the higher the incline, the less weight you will be able to use but the more stretch you will get on the triceps.

I hope you enjoy this one…I’d love to hear how you did!!

A strong woman works out every day
to keep her body in shape
but a woman of strength looks deep inside
to keep her soul in shape

A strong woman isn’t afraid
of anything
but a woman of strength shows courage
in the midst of her fear

A strong woman won’t let anyone
get the best of her
but a woman of strength gives the best
of her to everyone

A strong woman makes mistakes
and avoids the same in the future
but a woman of strength realizes life’s mistakes
can also be blessings and capitalizes on them

A strong woman walks
sure footedly
but a woman of strength knows
when to ask for help

A strong woman wears the look
of confidence on her face
but a woman of strength
wears grace

A strong woman has faith
that she is strong enough for the journey
but a woman of strength has faith
that it is in the journey that she will become strong

~unknown author