Toning And Firming Part 2-Monday's Workout

Choose your best time to do your workout. Give at least one hour per day Monday-Friday. My best time is in the morning because you jumpstart your metabolism to give you energy all through the day which will in turn make you burn calories more efficiently, even when resting. Right before you start your workout, take your protein shake then do 10 minutes of warm-up exercises to prepare your muscles for the workout and to prevent injuries. You can omit the protein shake if you'd like, but do not omit the warm-up exercises. What protein shake does is give you a boost for creating muscle faster.

CARDIO

You can do this at home or at a favorite workout place.

Walk for five minutes, then alternate between two minutes of jogging and walking until you complete one mile.

Rest for five minutes.

Get prepared for a resistance training workout.

CHEST

For this type of workout, you just need a workout bench and two dumbbells of five pounds.

Remember, the goal is to tone and firm, not to increase muscle mass therefore you want to keep your sets and reps low.

Try starting off at 2 sets of 10 for each exercise illustrated.

You can choose from numerous exercises in the bodybuilding database at BodyBuilding.Com

Around The Worlds

Exercise Data

Main Muscle Worked: Chest

Other Muscles Worked: Shoulders

Equipment: Dumbbell

Mechanics Type: Compound

Tips: Grab two dumbbells and sit on a bench. Now put the dumbbells face up towards the ceiling on your upper thighs while keeping your elbows slightly bent. Now move the barbells, not up, but around as if you are drawing an angel in the snow. Bring them behind your head so that they touch each other and return to the original position. This movement is great for getting a pump in the chest.

Bent-Arm Dumbbell Pullover
Exercise Data

Main Muscle Worked: Chest

Other Muscles Worked: Triceps, Shoulders, Lats

Equipment: Dumbbell

Mechanics Type: Compound

Tips: Lie on a bench, head over the end, with your feet flat on the floor. Lower weights in a semicircular motion towards floor. Go as low as you can without pain. Go back up using the same path. Keep your elbows in! Can also be done with your arms straight, or with two dumbbells (one in each hand).

Decline Dumbbell Bench Press
Exercise Data

Main Muscle Worked: Chest

Other Muscles Worked: Triceps, Shoulders

Equipment: Dumbbell

Mechanics Type: Compound

Tips: Like the Dumbbell Bench Press but on a decline bench. This works more of the lower chest.

Decline Dumbbell Flyes
Exercise Data

Main Muscle Worked: Chest

Other Muscles Worked: Shoulders

Equipment: Dumbbell

Mechanics Type: Compound

Tips: Using a decline bench, hold dumbbells together at arms' length above your shoulders, palms facing each other. Keep arms as straight as possible with a slight bend in the elbow. Lower dumbbells out to each side of your chest in a semicircular motion. Return to chest using the same path. Keep head and back firmly on the bench and your feet on the floor.

Dumbbell Bench Press
Exercise Data

Main Muscle Worked: Chest

Other Muscles Worked: Triceps, Shoulders

Equipment: Dumbbell

Mechanics Type: Compound

Tips: Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your palm should face forwards. Bend your elbows at a 90 degree angle so that your upper arms are parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the centerline of your body. As you lift, concentrate on keeping the weights balanced and under control. Then, follow the same path downward until your arms are slightly below parallel to the floor.