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30-Minutes to Muscle – Chest Routine

January 17, 2019 by Karen Leave a Comment

Chest Workout

I slept late and woke up just before the sun and twins jumping on the bed.  Long day ahead. When you don’t have time meditate, throw some iron around.  If someone asks you what day it is it? You say Chest Day. I had to pare down my chest routine but despite missing the alarm. It’s never too late to hit the gym.

So, no excuses with a 30-minute workout to target the chest. Nothing like a great chest routine to power-up for all the craziness that lying ahead.

Get up and get out, here’s the workout:

4 sets not including warm-up

Incline Dumbbell Press descending reps 12,10,8, 6, increasing weight with each set.  Make sure you go heavy. If you can do more than the prescribed reps, it’s time to more.  It’s like hot sauce the more you use the more you body gets used to.  Don’t let your body ever adapt to the weight in your hands. This first set is the power set for the day so give it everything you have.

Flat Bench Straight Arm Pullover 12-15 reps.  This will undoubtedly feel a bit awkward the first time.  Make sure you give yourself some room.


Triset of cable flyes starting low to high, then mid, then high to low 12 reps each to complete one set.  By now your chest should be on fire.  The diagram below rows the cable flye for the mid point.  Make sure you keep your head raised high, even if that means staring at yourself for uncomfortable long time.

Go Strong Mamas!

 

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Rounding out your PECs

July 17, 2016 by Karen Leave a Comment

You really don’t feel at home until you’ve found your home gym routine. We had just survived our move to Vermont and a big part of getting settled in was finding our new home gym. It’s a Goldilocks tale to tell.

GYM #1 was 5 minutes from our new home, a dream too good to be true. It included equipment comparable to a large, extra nice hotel gym. Hey, 5 minutes from home and I can make do with that. Then, I SAW IT!!! A mysterious separate room haloed by a golden glow with RACKS! I heard an angel choir sing and thought this is the perfect gym and only 5 minutes from the house. Then management slapped me with the extra fee to use the standard equipment used for building muscle. I bid my farewells and moved on to,

GYM # 2 This gym draws a crowd and your’re waiting in line to use mediocre equipment and when you go early enough to avoid the mad rush, you’re still waiting in line to use the basic good equipment.

GYM # 3 Compared to the others, this gym is the winner. 5 minutes from work, so I sacrifice taking a luxurious shower at home and pack everything up to make it happen at the gym. There’s a rack, a bench, a smith machine and a handful of cables, it still doesn’t have everything on my wish list but it’s working for now. I’ve been in my groove and sticking with certain routines for about 3 weeks, then switching it up. The flat bench has proven itself reliably useful for a great chest pump before starting the day but I’ve been yearning for the burn of tearing some muscle up.

Here is a recent chest switch up that has revealed itself as just that, a routine that finds the burn we yearn for building more muscle:

Incline Dumbbell Press 4 sets 8-10 reps

Incline Dumbbell PressBodybuilding.com


Flatbench Dumbbell Flyes 4 sets 10-12 reps (squeeze at the top and make sure your isolating the PECS)

Dumbbell FlyesBodybuilding.com


Superset

  1. Wide push ups – to failure
    Push-Up Wide

    with Around the Worlds on a flat bench 8-10 reps

 

Womens Chest Workout
30-minutes to burn and build, Enjoy! Goldilocks will keep you posted on the gym search, I’ve been hearing rumors!

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30 Minutes to Muscle: Bicep / Tricep

December 11, 2015 by Karen Leave a Comment

Quick Bicep Workout to get the blood pumping.   This is a basic routine focused on form.

 

1.  CONCENTRATION CURLS

  • MUSCLE TARGETED: Biceps
  • EXERCISE TYPE: Strength
  • EQUIPMENT TYPE: Dumbbell
Concentration CurlsQuick Bicep Workout
 SETS:1 | TOTAL WEIGHT: 150 Lbs. | TOTAL REPS: 15

SET 1 :

 WEIGHT/REPS 10LBS. X 15REPS
MY EXERCISE NOTES:

Warm up with 2 sets of 25 reps with 5lbs.

 

2. CABLE ONE ARM TRICEP EXTENSION

  • MUSCLE TARGETED: Triceps
  • EXERCISE TYPE: Strength
  • EQUIPMENT TYPE: Cable
Cable One Arm Tricep ExtensionCable One Arm Tricep Extension
 SETS:1 | TOTAL WEIGHT: 500 Lbs. | TOTAL REPS: 25

SET 1 :
WEIGHT/REPS 20LBS. X 25REPS

3. BARBELL CURL

View Guide

  • MUSCLE TARGETED: Biceps
  • EXERCISE TYPE: Strength
  • EQUIPMENT TYPE: Barbell
Barbell CurlBarbell Curl
 SETS:1 | TOTAL WEIGHT: 540 Lbs. | TOTAL REPS: 12

SET 1 :
WEIGHT/REPS 45LBS. X 12REPS

 

4. DECLINE CLOSE-GRIP BENCH TO SKULL CRUSHER

View Guide

  • MUSCLE TARGETED: Triceps
  • EXERCISE TYPE: Strength
  • EQUIPMENT TYPE: Barbell
Decline Close-Grip Bench To Skull CrusherDecline Close-Grip Bench To Skull Crusher
 SETS:1 | TOTAL WEIGHT: 540 Lbs. | TOTAL REPS: 12

SET 1 :
WEIGHT/REPS 45LBS. X 12REPS

 MY EXERCISE NOTES:

superset with close grip bench press

 


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Better Know a Lift : The Deadlift

August 21, 2015 by Karen 2 Comments

Chelsea’s back.  This time she’s analyzing one of our favorite lifts in the gym – The Deadlift.  It’s a must for any complete workout and if you’ve never done it, this is the information you need try it out.

If you’re a weightlifter to any degree, you may have done deadlifts in the past as part of your workout routine. No matter which of the several variations of deadlifts you do, they’re a great compound exercise, meaning they recruit mostly every muscle in the body during execution. In addition to the compound nature of this exercise, deadlifts also work two of the most aesthetic muscles- the core (abs/obliques) and the glutes. Whether you’re a seasoned deadlift veteran or have never done a deadlift in your life, there are techniques you need to deploy when doing this lift. Let’s look at what it takes to do a conventional deadlift.

First, set up a free bar on the floor. If this is your first time deadlifting, do not add weight until you get the form right. Otherwise, start by adding a light weight to each side. Next, stand with your feet about shoulder-width apart. You can grip the bar wide or narrow, depending on what feels most comfortable. Reverse grip the bar, with one palm up and the other down. In a crouched position (think of how the bottom of a squat looks), with the bar against your shins, pull the bar up using explosiveness from your legs and with your back tight, chest lifted and head up (it’s important to keep your lower back in a neutral position and not round your spine). Lock your hips and knees, then return the bar to the floor by bending your knees and slowly letting the weight down.

Deadlifting is a great core, back, and leg workout. It will improve your other, smaller lifts overall, as you will gain strength through repetitiveness of the deadlift motion and become more confident in your lifts. It will help you with explosiveness in your other lifts, especially your squat. You can get a total body workout from deadlifts in only a short period of time. Unlike isolated lifts, such as bicep curls or tricep extensions, you are able to work the entire body with just one lift.

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30 Minutes to Muscle: Working Chest and Building a Support Team

January 19, 2015 by Karen Leave a Comment

The woman dominated the weight room this morning at Energy, must have been the snow???? Whatever the reason, talk to each other. The girl with 10% body fat is trying to put on more muscle, while I’m trying to lose the body fat. You can and should learn from each other and support each other. The early bird regular who told me my muscles were beautiful, she hit her year goal of leg pressing 200 lbs! I encouraged  her to make that her warm up goal.

Here’s are the ingredients to build and sculpt those chest muscles supermama’s and (papa’s)!

30 Minutes to Muscle - Chest Day
 
Save Print
Warmup Time
5 mins
Workout Time
30 mins
Total time
35 mins
 
Maximizing limited time is the name of the game today. Supersets are a great way to do a lot in a little amount of time. I don't recommend supersetting every workout but this gave me a great pump and left before the sun was up.
Author: Karen
Recipe type: Strength Training / Muscle Building
Bodypart: Chest
Serves: Gains!
Ingredients
  • SUPERSETS #1 Incline Bench Press on Smith Machine press 5 sets of 5 with 2 seconds holds
  • Decline bench with dumbbells ascending weights 12, 10, 8, reps
  • SUPERSET #2 Alternating chest press 6-8 reps directly into double chest press until failure
  • Flatbench dumbbell flys until failure
Instructions
  1. Keep the intensity high
  2. Only rest after the completed superset
  3. If you can increase weight - do it.
3.2.2929

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About Us

All our Boys

Karen Rodgers is a mother of twin boys, wife, and speech language pathologist for the Champlain Valley School District in Vermont and New England Speech & Feeding. She knows her way around a weight room and here on the GoodFitFam blog Karen and her husband Chris will share their wisdom, experience and contagious passion for kids, fun and fitness.

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