Back Workout

All exercises found on bodybuilding.com

One-Arm Dumbbell Row
(these can be done at home as well)
Do 3 sets of 12. Make sure you really squeeze your back when pulling up. Keep your back flat and keep your movement slow going up and back down.

Chin-Ups
(using these machines at the gym are wonderful because you can do them assisted. Meaning you can have help ;) They are very hard! I have yet to do one by myself, but I am close! This is such a great exercise for your body and you should include them weekly!

Straight-Arm Pulldowns
(These are done using cables. Cables are wonderful because the motion is more smooth and the resistance is easy to control). I LOVE this exercise. Don't be afraid to lift heavy on this. Again, 3 or 4 sets of 12. KEEP YOUR ARMS STRAIGHT, BUT NOT LOCKED!

Incline Bench Pull
This exercise looks a little tricky, but it really isn't. Make sure you start light on this! It can be difficult and until you get good form it will help! Again...3-4 sets of 12. Make your movement slow and deliberate.

Chest Workout at the Gym and at Home

I work out my chest once a week. This is what I did this week. All you need is 3-5 good exercises for your chest. (click on link words for video, pics will be below.) Your chest is a bigger muscle and on these larger muscle groups, we are going for a little mass here...all women want a little more "mass" in the chest, am I right?! :) Make your movement slow and concentrate on that muscle group you are working. Don't rush through and if you don't feel anything, you probably aren't doing it right...watch the video for correct form. All video's and most images are from bodybuilding.com

DUMBBELL BENCH PRESS

These can be done on the floor as well or on an exercise ball (seen below) Use at least 15 to 20 lbs in the beginning and increase your weight, especially if it feels too easy. Try doing 3-4 sets of 12.BUTTERFLY

This exercise is done on a machine here in these pics, but it can me done so many ways!

Below are pics of how to do the "fly" at home using dumbbells and an exercise ball. If you do not have an exercise ball, then lay flat on the floor. It's important to keep your elbows slightly bent. Looking at the picture of the guy above on the machine...look at how his arms are positioned. If you do this at home or on an exercise ball, make sure your arms are in the correct position. If you have bad form you could injure yourself.

INCLINE DUMBBELL PRESS

Here is the another option for at home (below).

So I've given you about 3 exercises for your chest. Remember, make sure your movement is slow and deliberate. Make sure you can do at least 12 reps, 3-4 times, increase your weight if necessary. If you have a mirror, this is a good way to see if you are doing many of these exercises correctly. If you do this effectively, you will feel it in your chest the next day. This doesn't seem like much, because it isn't! Include 20 minutes of cardio when you are finished and that just isn't much, less than an hour! The results from resistance and weight training are so very beneficial if done correctly...so go give it a try and tell me how it goes!