Women Fitness Training Workout For Triceps, Biceps and Chest



Women Fitness Training Workout For Triceps, Biceps and Chest. For more information on women fitness exercises and the complete reps and sets for this workout, visit my blog. Be sure to grab my Flat-Belly Workout & Meal Plan as a free gift for visiting.

Details About The
Women Fitness Training Workout
For Triceps, Biceps and Chest

2 1/2 weeks out from the photo shoot and I am on target. Changes at this point include:

1. Dropping carbs in half for 3 days then adding a high carb day of 1.5g/lb of body weight.

2. Add in one more day of HIIT. I am now doing 5 days/week of 30 min for the next week. If I am dropping too much weight, I will cut back, if I need to bump it up, I will add one more day (don’t think I will have to do this).


I am going to a very lean state for the photo shoot. This is not needed to lose weight. If you are following FULL-BODY-LICIOUS, stick with the program. I am just sharing with you my plan from going from lean-to really lean. This always take extra work and is not recommend unless you are going for a photo shoot or fitness show.

Workout For Triceps, Biceps, and Chest with trainer Ryan Watson

Exercise 1: Incline Chest Press 3 x 20
Exercise 2: Push Up off Bosu Ball with Alternating Leg Raise 3 x 10 (each leg)
Exercise 3: Machine Chest Fly 3 x 15-20
Exercise 4: Resistance Band Biceps Curl 3 x 20
Exercise 5: Resistance Band Triceps Kickbacks (or extensions) 3 x 15-20
Exercise 6: Unilateral Machine Curls 3 x 20


I have always been connected to fitness in one way or another. As I was growing up, sports were a big part of my life. After attending college for Nursing, I began to have a slightly unhealthy lifestyle for the first time. I began to eat ‘convenient’ food and was socializing over beer and wings.

Because I had a busy full time career, I didn’t make time for sports and because I didn’t know anything about women fitness training. I gained 15 pounds of fat, mostly around my mid-section. My husband says I could have been the face for “Flabbylicious Fitness” if I didn’t change my ways.

I was 24 and rolley for the first time in my life and never dreamed of having a fitness model body. It was really depressing. I knew I needed a change. I joined a gym and hired a personal trainer to learn the best women exercises as I was intimidated by weights and all the machines for female fitness.

I lost 12 pounds within the first month of working out. I saw muscle in my arms that I had never seen before. Of course I LOVED IT! The next few years was an on again, off again type of women fitness exercise. When I was about to go on vacation, I would workout, drop weight and when I got back from vacation, I wasn’t motivated until it was time to leave again. Not a great strategy if you want to look like a hot fitness model.

It wasn’t until I began to become interested in nutrition, that things really changed. I hated doing these crazy diets every time I wanted to look good again. I realized the only reason I was re-bounding was related to the crazy, stupid, carb-free diets I would go on in order to lose the weight fast. Super fast weight loss does NOT exist ladies!

I began to study nutrition and became, some would say, obsessed with workout exercises for women and toning exercises for women. Plus I got crazy about learning nutrition for females. I was making better food choices and was looking pretty good. I loved the knowledge that I was gaining, especially on the best weight training exercises for women, and decided that I wanted to learn more. I became a certified personal trainer and was training all my friends and nursing colleagues. I realized that the missing component was a strong nutrition background.

I appeared in a few of Vince’s YouTube videos and then had my Facebook Inbox flooded with emails asking me for advice and I really wanted to help them discover the same info on women fitness training. that changed my body around. I reveal my entire 5 day workout system in this brutally honest video that exposes how weight loss has gone so far astray and why women must train and eat differently than men:

Flavia Del Monte,
aka “Flavilicious” RN, CPT, PN Certified