Page 40 - Phasetwo

Chest: incline press performed with dumbbells (as this really engages a
lot more muscles than using a barbell) because it forces you to balance
the weight. Cable crossovers, dips, push ups (clapping, spider, other

variations) which are super effective to building a nice strong
chest. Women only need to train their chest once per week and 30

mins is more than enough, unless you desire a different look.

Biceps/triceps: since these are very small muscles, they don't require a
lot of training. Believe it or not, you actually already work them a lot

when training chest, shoulders and back. Train them simply once a
week , and even two exercises for both biceps and triceps is more than
enough. You don't need to go heavy on these. Utilize more time under

tension when performing exercises for your arms, and really focusing
on squeezing at each contraction. Best exercises for biceps: preacher

curls, cable bicep curl (as these allow you to keep constant tension on 36
the biceps). For triceps: tricep pushdown (using slow tempos) and dips.