Hunter Chilton Fitness – Weight training is a controversial topic among many women, due to the fear of suffering a remarkable increase in muscle mass. In particular, the training of the chest area is one of the taboo subjects and about which there is more disinformation.
The importance of breast in our society is evident because more and more aesthetic surgeries are performed, and in general it is one of the points that most women would like to enhance or improve.
Reflection of body composition
The shape, volume, etc. that represent the breasts in each woman is very different. However, it will always vary in parallel to the percentage of fat you have. This is because a good part of the breast tissue is adipose tissue (in addition, there are glandular and fibrous tissues).
Therefore, when losing weight, the loss of fat will be accompanied by some loss in breast volume, although there is also fat in the adjacent areas so that the proportions will be maintained. When gaining fat, the proportions will not change significantly either.
How does the bodybuilding affect Your Breast?
The fear of many women to gain muscle mass in the area is not justified, firstly because muscle hypertrophy is a slow and expensive process, and more so in women, since testosterone is low.
Training the pectoral muscles can help a better aesthetic result since it helps to enhance the breasts as well as to provide a slight sensation of volume in the middle area. The effects are not miraculous: it is a small help, what must be clear is that it will not harm.
Where the effect may be more noticeable is at the level of the external curve, which in most women is non-existent: the increase in volume in that area (between the chest and the armpit) will improve the appearance of the curve
Therefore, while maintaining body fat percentages, specific chest training will be slightly beneficial.
The key: Importance of the back and shoulders
The most important point to consider is the one that is usually forgotten when dealing with this topic: posture. Postural habits have a lot to do with the aesthetic appearance of the breast, being a factor that we can modify in our favor.
The postural work of the back and shoulders is fundamental to avoid the stooping of the trunk as well as the sagging shoulders.
That is why it is recommended:
- Maintain the axis of the back with the posture. Especially important among those who work sitting.
- Introduce specific exercises for the development and muscular activation of the back (dorsal, quadratus lumbar, erector of the lumbar spine), shoulders and trapezius. The choice of exercises depends on the routine we perform, although I would highlight the usefulness of rowing with a barbell, shrugging shoulders and lumbar exercises. The latter is very useful and we can perform them 2-3 times a week, by the type of fibers that compose them.
- Another highly recommended option is the completion of Pilates in a specialized center, as it has very good results in terms of improving posture.
Hunter Chilton Fitness – The Body Of Glowing Sexiness
BLAST FAT WHILE BUILDING MUSCLE | Full Lower body Workout | PYRAMID TRAINING
Purpose: Pyramid style workouts are great for building and increasing size (muscle mass) while also burning fat! With this workout it is all about high reps, moderately heavy weight and little-no rest! I took only about 5 minutes of rest in between pyramid setups but was still moving around!
Barbell Back Squats superset jump squats
10/10 – 1/1 reps
30 second rest between 10/10-5/5
no rest between 4/4-1/1
Kettle Bell Squat Walks
decrease weight 5 times
10 walks with each weight
Leg extensions superset w/ dumbbell burpees
decrease weight 10-15lbs ea set
10/10, 8/8, 6/6, 4/4
Minimal – no rest
TRX BAND squat jump in and outs
30 seconds on / 30 seconds off
Shoulders and Triceps Workout – Sculpt your Upper body!
Purpose: Here is a well-rounded shoulder and tricep workout! Triceps and shoulders are both PUSH muscles so they depend on each other to complete workouts targeted towards each other so that is why it is a great reason to train them together! I use all mixes of sets and reps when I workout to continuously keep my body guessing and during this workout is no different! Training triceps will help attack those “bat wings” and a nice sculpted shoulder will give you a strong but feminine defined upper body which overall is just the perfect package!
15 reps, 3 sets (or until you feel warmed up enough!)
resistance band front raises
tricep body weight dips
3 sets, 10 reps each
L/R Single shoulder press followed by standard shoulder press
super set w/
L/R Single tricep kickback followed by standard kick back
3 sets, 15 reps ea.
laying cable shoulder front raises
super set w/
laying cable shoulder overhead front raises
15,12,10,8 ( increase weight each set)
Incline seated overhead cable tricep extensions
10 reps, 4 sets
front shoulder plate raises w/ 3 second decline resistance
lateral and front plate opposite raises
4 sets, 15 reps ea
shoulder rear delt fly’s
20 seconds off
2 minutes straight of plank wall walk ups!
COMPLETE BACK SCULPTING WORKOUT FOR WOMEN – Gym Workout
Purpose: Welcome BACK… Get it? no.. okay. HAHA! Anyways, this is a gym based back workout using all parts of our back with added weight to be able to sculpt, lean, and define our backs! Having a strong back is SO important, even for leg days it comes into play – so make sure you are working your back ladies! This workout was one of the best contacts I have had with all of the muscles in my back during a workout in a while and I was stoked! I really hope you guys enjoy and remember, full contraction, squeeze when the weight is toward you, slow and controlled, no tensing your neck or shrugging your shoulders to pull the weight up, slight bend in the knee with standing exercises, and most importantly, have fun!
Light cardio/ Stretching
15 Landmine T-Bar Rows ( no added weight) each side for 1 set.
(ALL of the weight I used for this workout is listed BUT ALWAYS MAKE SURE TO CHOOSE A WEIGHT FOR YOU, I only list to give you an idea of where I am at. QUALITY over QUANTITY always!)
3 Sets / 12 reps ea. side
Landmine T-Bar Rows w/ added weight if needed
( I added 10 pounds for a total of 35lbs w/bar)
(If your gym does not have this set up, just take a barbell and stick one end in the corner of a wall and BAM, there you go!)
4 sets / 10 reps each ( I used 60lbs)
Lat Pull Downs w/ 3 second negative
3 Sets / 10 reps each way
Dumbbell WIDE rows to CLOSE rows
(I used 15lb dumbbells)
2 sets / 15 reps each
Stability Ball Lower Back Extensions
(If you do not have access to a stability ball or don’t want to use it- feel free to use the standard machine version)
3 Sets / 10 reps each way
Standing Cable Rows
2 SETS / 15 REPS
RESISTANCE BAND SUPERMAN’S
FULL BODY FAT BURNING WORKOUT – home or gym
Purpose: This is a full body workout that will work the legs, glutes, core, abs, arms, shoulders, back- everything you need to get a great workout! This is fast paced with minimal rest to optimize our fat burning and get us lean! Complete as many reps as you possibly can for each exercise! I was drippin sweat with this one, so goodluck! LOL
Intermediate – 30/20/30
-Dumbbell squat into shoulder over head press
-jump in N out squats
-Tricep Kick Backs
Plank pike w/ alternating single leg glute kick backs
( if you need rest, hold the plank, count to 3 and then go until you need to rest again and repeat, get it done, you got this!)
Romanian Deadlift into bicep curls
TONED ABS and a STRONGER CORE // Workout For Women // Using Gliding Disks
Purpose: This workout is all about the abs and strengthening our cores! This workout requires either sliding/gliding disks or something similar. For instance, paper plates or a school folder work wonders! OR small rags/towels or socks work on carpet! You can do this at home or in the gym! Just clear out some space so you can get in a solid 5 reps of the drag across exercises! If you cannot get a hold of anything to replace the slider disks for some reason, ALL of these workouts can be done without them, just pick up your feet instead of sliding them! Make it work with whatcha got girl! The key to this exercise is to contract your abs, stabilizing your body, and keeping control of all of your movements! So, if you want toned abs, a stronger core, leaner stomach – try this out!
Complete 3 rounds of each exercise and then move onto the next exercise!
– Plank Feet Drags
Walk Out Planks + Pike
-Spider Man Wall Climbers (10 reps)
-Cross Mountain Climbers (10 ea. leg)
(If becomes too hard, take a 3 second break and then finish them out!)
– Push Mountain Climbers
Push Out Plank Jump tucks
Last Exercise – 6 REPS EA.
-Burpee with side to side jumps
COMPLETE GYM SHOULDER WORKOUT FOR WOMEN! – Build and Sculpt your shoulders
Purpose: This is a complete gym based shoulder workout for women who are looking to build muscle and define their shoulders! This has become one of my favorite shoulder routines and I challenge you to try it for yourself!
4 sets/reps-15/12/10/8 – Increase weight each set
Seated Shoulder Press
Seated Rear Delt Flys
Standing Front Plate Raises ( the plate weight I kept the same)
Cable Face Pulls
Single Arm Leaning Lateral Shoulder Raises
Cable Front Raises
4 sets/ 15 reps ea.
Seated Lateral to Front Raises
Bent Over Straight Bar Rear Delt Straight Arm Kick Backs
BURNOUT X2 (as many reps as possible)
REMEMBER- the key is to push yourself while still keeping control! If you cannot go up in weight while controlling each rep, then continue with the same rep amounts given but keep the weight at the heaviest you can still control at for the rest of the sets!
QUALITY over QUANTITY ALWAYS!
GROW YOUR BICEPS! | WORKOUT FOR WOMEN
Purpose: This is a heavy lifting week for me, so this bicep workout contains solid bicep movements with low reps and higher weight. I like to stick to the basics when going heavy so that I can concentrate on working my bicep and not so much on making sure I am doing the movement correctly or having “perfect form”. These are mashup clips from my workout!
I warmed up with 3 variations of pull ups doing as many as I could and then having a spot on the last few reps to give it all I got! If you cannot do pull ups or do not have a spot then you can do these on the assisted pull up machine or do as many as you can by yourself and then finish on an assisted machine!
Then I moved into the workout, I started with dumbbell movements to further warm up my biceps and get the blood flowing before going into super heavy weight for myself.
Seated hammer curls – 4 sets. 15-12-10-8 reps
Drag curls – 4 sets – 15 – 12 – 10 – 8 reps
Now going heavier in weight I change my reps up. All these rep amounts when going heavy – I aim for, but does not mean I always get them. I never try to sacrifice my form to much just to hit a certain number. Listen to your body and push it as far as you feel you can without injury.
Close grips EZ bar curls – 4 sets – 12 – 10 – 8 – 6
Wide grip string machine curls – 4 sets 12- 10 -8 – 6
I would normally then do a standard bicep curl with the bar or dumbbells to hit every direction in form for my biceps but I was whooped that day from doing back the day before (back relies on biceps for many movements, therefore working them as well) so I felt it wasn’t necessary for me to, but other weeks I normally would if I feel I need too. It would be the same reps and set ranges as well – 4 sets/12-10-8-6
Then as usual, I end with a burnout workout to completely exhaust my muscles. I chose to do wide grip cable curls for the resistance and added 10 pounds on each side and did 50 reps.
Give it a go and let me know whatcha think!
SHRED BACK FAT – FULL BACK WORKOUT
Purpose: Fullback workout to tighten and build your back! Working out your back will help with posture, muscular balance, the appearance of a smaller waist, and with all of your workouts! Enjoy!
superset – 4 sets
Seated cable rows 10
cut weight in half
single arm cable rows 10 each arm
tri set – 3 sets
Wide grip lat pull downs10
close reverse grip pull downs 10
bent over plate rows 10
Superset – 3 sets
Smith machine bent over wide grip rows 10
single arm dumbbell rows 10 each arm
Resistance band (or you can use a plate) incline back extensions 10
drop band – incline back extensions 10
incline pulse back extensions 5
COMPLETE BACK WORKOUT – Talk Through
Purpose: Hi guys! Today I have for you a full back workout! Back in my FAVORITE thing to train at the moment…well besides booty.. we all love our booty gains! Here I show you one of the workout routines I like to do for the back. I usually switch up the workouts every four weeks to avoid a plateau, as well as, my rep and set ranges every workout. I like to keep my body guessing!
Hope you all enjoy the workout and learn something new!
1. Barbell Bent Over Rows
2 sets of 25 for warm up with just the bar weight ( 30-35 lbs)
then 4 working sets of 15 reps with a challenging weight
2. Seated inverted Wide Grip Cable Rows
4 sets, 15-12-10-8 split. Increase weight each set.
3 .Seated Cable Rope Lat Pull Down
4 sets, 15-12-10-8 split. Increase weight each set.
4. Standing Lat Pull Down
4 sets, 15-12-10-8 split. Increase weight each set.
attempt to not grip the bar tightly to engage your back more and
less of your forearms.
5. Single Arm Dumbbell Rows
4 sets, 15-12-10-8 split each arm. Increase weight by 5lbs each set
make sure to reach your arm slightly forward and pull back keeping
your elbow close to your waist.
6. Wide Grip Lat Pull down Standing
alternate feet each time.
4 sets of 15. challenging weight.
7. Kneeling Cable Lat Pull Downs.
pull the cables towards your waist. turn wrists out the top and in
towards you at the end.
4 sets of 15. challenging weight.
8. Assisted wide grip pull ups/Assisted narrow grip pull ups
2 sets of 15. slow and controlled. ALL the way down till your
hanging and then back up to should height.
UPPER BODY DUMBBELL ONLY WORKOUT
Purpose: Hi guys! Here is an upper body workout you can do anywhere with just a pair of dumbbells! If you don’t have dumbbells, they are easily accessible at any Walmart, Target, Amazon, Ebay, and they are super inexpensive if you go for dumbbells between 5 and 20 pounds usually! If you do not have dumbbells, jugs of water works ( just make sure they are full!) or you could use your dog, cat, child… haha jk… unless you want to. lol
This workout contains 4 circuits, which you will complete 3 rounds of each circuit. Take minimal rest to keep the heart rate up!
I also included a 5 minute warm up, feel free to do other forms of warm up if jump rope is not your cup of tea! Try high knees, jumping jacks, treadmill, elliptical, stair master, etc. Whatever floats your boat. Also make sure to warm up with some good stretching!
Dumbbell Hammer Curl Into Shoulder overhead Press into a Burpee!
step back from the weights and do 5 Walk Over Planks
Walk your hands up into 5 Walk Out Planks
Finishing with 15 mountain climbers ( 2 count as 1 here!)
15 Tricep dips ( you can do these on any elevated surface, couch, table, chair, bench, stairs, etc)
10 Incline Pushups
10 Single Dumbbell Bicep Curls
10 Around the World Shoulder Raises into Tricep Overhead Extensions
10 Externally rotating Bicep Curls
1 Pushup rotate into 5 tricep dips ( all counts as 1)
NEVER LET THE BOOTY TOUCH THE GROUND!
10 Hanging Wide Grip Bicep Curls alternating with 10 Lateral Shoulder Raises ( 10 reps each side)
12 MINUTE WORKOUT – FULL BODY – BODYWEIGHT ONLY
Purpose: Only have 12 minutes to workout? PERFECT! That’s all you need to get a sweaty intense workout sesh for your whole bod! This workout targets EVERYTHING ~ Shoulders, arms, chest, glutes, legs, back… like I said.. EVERYTHING! It is killer and it is awesome and it is ONLY 6 EXERCISES, try it out!
30 seconds each exercise, no rest between
once full circuit complete – rest 1-2 minutes
repeat 4 times ( or more!)
1. Close, standard, wide hand pushups (on knees or feet)
2. Squat to calf raises
3. Elevated walk out plank into decline pushup
4. 5 sumo squat pulses + 5 close stance squat pulses
5. elevated side oblique crunches + glute kick back
Do as fast and as many as you can in the 30 second period while keeping as best form as possible! (quality over quantity!)
BOOTY, QUADS, and HAMSTRINGS WORKOUT – STRONGER LEANER LEGS!
Purpose: This is a FULL lower body gym workout using weights for women! This workout targets the quads, glutes, and hamstrings! All of the equipment used in this video can be substituted with other gym equipment if needed, so work with what you got! I made sure to choose a weight that was challenging for every set with the number of reps given!
Make sure you warm up!!!
Check out my other videos to find out how if you are unsure!
WORKOUTS: ( I warmed up with 2 warm up sets w/ the barbell squats before beginning my 4 working sets)
Superset | 4 sets
BARBELL SQUAT to parallel -REPS 15,12,10,8 ( I added weight as I descended in reps if you are newer to lifting or do not want to add weight, stick to a challenging weight with 10-12 reps for all sets)
JUMP SQUATS – 10 REPS EA. immediately following each set of squats.
SUPERSET | 4 SETS | 10 REPS EA.
GLUTE HIP THRUST
(same weight for both sets!)
COMPLEX LEG EXTENSIONS | 3 SETS | 10 REPS EA.
SINGLE LEG EXTENSIONS
BOTH (X2 WEIGHT)
SUMO (wide stance) DEADLIFT into SUMO (Wide stance) SQUAT
2 SETS | 10 REPS EA.
JUMP IN N OUT SQUATS using TRX bands (optional)
10 reps x2
All equipment used can be substituted with kettle bells, dumbbells, barbells, or other forms of added resistance, as well as cables. Work with what you got!
ONE GIRL AND A PAIR OF DUMBBELLS – Full Body Workout using only dumbbells
Purpose: All you need is one pair of dumbbells to be able to complete this killer 5 circuits full body workout! I completed each circuit 2 times through but if you want to use this as the only workout you do for the day you could even complete it up to 5 times if you want to absolutely kill it! Make sure to choose a pair of dumbbells that will not be too challenging to use for all exercises. For instance, I can bench press a hell of a lot more than 10 pounds; however, I cannot shoulder raise 30+ pounds so instead I focus on form and mind-muscle connection and really make sure I am targeting each muscle group correctly to make the weight count for each exercise, even if I could do more. Also, this should be completed with minimal rest, which also is a reason for not needing a lot of weight! Try it out and share it with your friends so you can do it together!
Front Shoulder Raise
Repeat back to back 10 reps each
5 reps each back to back
10 wide stance deadlifts
15 calf raises
15 Glute bridges
10 L Single leg glute bridge
10 R single leg glute bridge
10 Incline pushups
10 decline pushups
20 elevated mountain climbers
x2 for all circuits!
KILLER ABS WORKOUT!! | Complete AB Workout
Purpose: Here is a KILLER ab workout you can do on days when you really want to just destroy your abs in the best way possible! REMEMBER to always control your breathing! DO NOT hold your breath during reps, keep your core tight, pull with your core NOT your chin or neck, and go slow and controlled as possible! YOU GOT THIS!
REVERSE CABLE CRUNCHES
3 SETS/10 REPS
HANGING AB CRUNCHES
4 SETS/5 REPS
HANGING STRAIGHT LEG LIFTS
4 SETS/5 REPS
BOSU BALL CABLE SIT UPS
3 SETS OF 10
HANGING LEFT/RIGHT SIDE BLIQUE CRUNCHES
4 SETS OF 5 EACH SIDE
MEDICINE BALL BOUNCE RUSSIAN TWIST
3 SETS 25/BOTH SIDE
STANDING CABLE OBLIQUE ROTATION
3 SETS/15 REPS EACH SIDE
V CRUNCH ON BENCH W/PAUSE REP
3 SETS/ 15 REPS
HANGING OBLIQUE SWINGS
4 SETS/15 REPS (EA. SIDE COUNTS AS .5)
ELEVATED BENCH PLANK TWISTS
3 SETS/ 10 REPS EA SIDE
DECLINE CABLE CROSS AND STANDARD SITUPS
3 SETS/15 REPS EACH WAY (15 REPS PER SET)