Intense Chest Workout For Women

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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
Program Duration 8 weeks
Days Per Week 1
Time Per Workout 30-45 minutes
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
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About The Author
Stephanie Foley
Stephanie Foley is a professional female bodybuilder who won her pro card
in 2006 with the WNBF/INBF.
View all by Stephanie Foley »
25 Comments + Post Comment
Posted Fri, 03/16/2018 - 06:04 LIKE 4

Michaela 3190
Hi,
if I do this exercise but only 3 sets 3 times every week will this make my chest bigger (if not are
there any other workouts you woukd recommend to get bigger chest for women?) or is it just
for toning?
Thanks,
Michaela
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Posted Fri, 08/22/2014 - 13:57 LIKE 22

Diana
Whats a good protein to build mustle in your legs and arms and to workout all parts of your
body cause i work out bbut i want my body to be fit
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Posted Fri, 06/20/2014 - 09:42 LIKE 20

Emily
I was wondering school is coming up in about 10-1 1 weeks I want to get ready to get ready
for middle school what is the best training for a girl aged 13 and up
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Posted Tue, 11/05/2013 - 11:49 LIKE 23

kursti
Hi i used to bodybuild in my late teens i have now returned to it and loving it. I need some
advice to help get some definition abs and a flatter tum with out sit ups as the kill my
back.Also best routine for bigger arms.
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Posted Thu, 05/16/2013 - 08:54 LIKE 33

manjula
my chest is very large in size, i want to reduce the fat, so plz kindly suggest the workouts to
loose my chest weight..
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Posted Mon, 09/17/2018 - 07:40 LIKE 1

Anurag
Hi h r u I read ur msg u do daily exercise
# bench press with Ligth weight rep 20 ×4 set
# incline bench press 20 * 4 set
# dumbell fly 20 ×4 set
Do on daily basis
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Posted Thu, 12/27/2012 - 09:52 LIKE 36

Alex
How do I make my chest small n muscular like a man my chest are already small but it's to soft
!! How do I make them hard to where it looks like I have no chest
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Posted Mon, 10/29/2012 - 14:36 LIKE 37

Abhishek
honestly- im a 36yr old man that is very motivated and ismeepsrd with your workouts!!! you are
very intense and ive never seen a woman with so much energy you are proof that you dont
need alot of equipment to have a great workout!! you are an enjoyment to watch and i can tell
your passionate about what you do. much love and keep up the good work. oh yeah- your
sexy 2!LOL
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Posted Fri, 09/14/2012 - 16:08 LIKE 38

Colleen
Brenda, start slow and expect some aches tomorrow. I have always been rather veluptuous
and became beyond big and saggy after having 3 kids. I do butterflies in the gym as well as
the assortment of the other full body machines ofered. I will be switching my routine to free
weights soon now that I have lost 40lbs and need to challenge my body more to avoid
plateauing again. The pain is worth it, I get told by ALL my friends that my boobs look great.
These will help a lot, but you will experience tenderness. DON'T GIVE UP. No pain, no gain :)
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Posted Wed, 09/12/2012 - 15:42 LIKE 43

Brenda
So this workout will help my breast look not so saggy right?? I am combining it with another
routine too help me loose weight overall .. Im chubby :/
First time hitting the gym and i dont want to go and not know what im doing!
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Posted Fri, 09/14/2012 - 13:12 LIKE 35

Joey
It will certainly help to build / maintain some muscle there while losing weight. Good
luck!
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Posted Fri, 11/04/2011 - 09:44 LIKE 39

john
Hi i'm john from banagalore,india. i want you to send me a complete workout chart for my girl
freind i want to train her over all workout so please if you can help me pls send me the chart or
complete routine with deit program please and thanks hope u'll help me egarly waiting for
reply thanks.
regards,
john.
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Posted Fri, 11/04/2011 - 14:24 LIKE 31

Steven
Hi John,
I recommend posting your request on the forum. You will receive some great advice.
http://www.muscleandstrength.com/forum/
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Posted Sat, 06/04/2011 - 06:09 LIKE 42

Sean
Hey guys I am FTM, pre-T and I'm looking for a way to get a more masculine chest so no
boobage just my pecs but surgery isn't an option at the moment . I'm just about an AA and
wondering if this workout will help achieve this? Or will it make the little I have bigger and
perkier?
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Posted Mon, 03/14/2011 - 10:43 LIKE 37

Shabnam
I think this program can burn all my Brest fat because of too much reps.
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Posted Sat, 11/06/2010 - 02:43 LIKE 44

Wayne Nash
My wife is 5' tall and normally about 125 to 130 lbs, but after two kids she had put on some
weight and her breasts got pretty big. She has been exercising and slowly droping the weight,
but her breasts are still pretty big for her size. She says that the weight is bothering her neck
and shoulders and she is considering surgery. Are there any workouts that she can try that will
concentrate on this problem?
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Posted Sat, 11/06/2010 - 09:14 LIKE 40

Steven
Hi Wayne,
I think she would benefit from most upper body weight training, including traps, back,
lower back and shoulder work - as long as it is some form of progressive resistance that
challenges her to get stronger.
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Posted Sun, 04/10/2011 - 11:33 LIKE 49

JRoc
I've always had very large breasts. I even played high school soccer and was the
smallest I had ever been (I've never been overweight) and it did not change them. When
I started lifting weights at age 20, my chest began to shrink for the first time ever. If you
decrease your body fat percentage, your chest size can decrease because its all fat.
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Posted Tue, 09/28/2010 - 15:45 LIKE 59

shefit
Dof,
Female breasts are primarily fat. There is no way to train fat to give you the 'popped up' look.
Make decline presses a priority in your workout routine to help give you a 'lifted' breast. Short
of breast augmentation, women cannot grow bigger breasts with weight training but we can
make them less prone to sagging!
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Posted Fri, 02/24/2012 - 17:15 LIKE 54
clouse
This is so true, i train 5 times a week and can say i do not have this problem at all :)
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Posted Wed, 09/19/2012 - 14:22 LIKE 57

Nadia
Hi there :) i am looking for a way to get that "lift" you talking about, could u explain to me
what exactly decline presses are and what other exercises can be done for this :) im
new to this and it would be very much appreciated ^_^ Thanks!
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Posted Wed, 09/19/2012 - 15:21 LIKE 47

Joey
Hey Nadia,
Here is an example of the decline press:
https://www.muscleandstrength.com/exercises/decline-bench-press.html
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Posted Sat, 09/18/2010 - 11:38 LIKE 59

Dof Ddeita
Hi! Please correct me if wrong: incline (chest) bench press will develop that part of the chest
that "pops up" when using cocktail dresses and the like. If not, would you please tell me which
excercise will help me develop that good-looking part? Not interested in volume, just
definition.
THanks!!
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Posted Sat, 09/18/2010 - 19:25 LIKE 58

Steven
Hi Dof,
To get a muscular upper chest, you will have to train very hard for several years. This
will require adding quite a bit of muscle.
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Posted Thu, 04/21/2011 - 10:22 LIKE 68

Ga Girl
The comment of traning for several years to build muscles seems very uninformed, and
discouraging to people who don't know better.
Consistent exercise (3-4 times wkly for about 30 min minimum) yields results in weeks,
definitely in a month.
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Search products, brands, workouts...

WE SH IP TO ALGERI A VIE W D E TAILS

Female bodybuilder Stephanie Foley presents a brief but

Main Goal Build Muscle

Workout Type Single Muscle Group

Training Level Intermediate

Program Duration 8 weeks

Days Per Week 1

Time Per Workout 30-45 minutes

Equipment Required Barbell, Machines

Target Gender Male & Female

Author Stephanie Foley

Incline Bench Press

Peels are not performed on pec dec sets.

Exercise Sets Reps

Barbell Bench Press 5 4-8-12-16-20

Decline Bench Press 5 4-8-12-16-20

Join over 500k subscribers who receive weekly

RECOMMENDED FOR YOU

About The Author

Posted Fri, 03/16/2018 - 06:04 LIKE 4

Posted Fri, 08/22/2014 - 13:57 LIKE 22

Posted Fri, 06/20/2014 - 09:42 LIKE 20

Posted Tue, 11/05/2013 - 11:49 LIKE 23

Posted Thu, 05/16/2013 - 08:54 LIKE 33

Posted Mon, 09/17/2018 - 07:40 LIKE 1

Posted Thu, 12/27/2012 - 09:52 LIKE 36

Posted Mon, 10/29/2012 - 14:36 LIKE 37

Posted Fri, 09/14/2012 - 16:08 LIKE 38

Posted Wed, 09/12/2012 - 15:42 LIKE 43

Posted Fri, 09/14/2012 - 13:12 LIKE 35

Posted Fri, 11/04/2011 - 09:44 LIKE 39

Posted Fri, 11/04/2011 - 14:24 LIKE 31

Posted Sat, 06/04/2011 - 06:09 LIKE 42

Posted Mon, 03/14/2011 - 10:43 LIKE 37

Posted Sat, 11/06/2010 - 02:43 LIKE 44

Posted Sat, 11/06/2010 - 09:14 LIKE 40

Posted Sun, 04/10/2011 - 11:33 LIKE 49

Posted Tue, 09/28/2010 - 15:45 LIKE 59

Posted Wed, 09/19/2012 - 14:22 LIKE 57

Posted Wed, 09/19/2012 - 15:21 LIKE 47

Posted Sat, 09/18/2010 - 11:38 LIKE 59

Posted Sat, 09/18/2010 - 19:25 LIKE 58

Posted Thu, 04/21/2011 - 10:22 LIKE 68

HELP & SH IPPING M&S RE WARDS

JOIN OUR NE WSLE T TER

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