Intense Chest Workout For Women

Type: Single Muscle Group
Level: Intermediate
Days per week: 1 day
Sex: Female

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.

Day 1


Barbell incline bench press - medium grip

Sets: 5 Reps: 4-8-12-16-20

Barbell bench press - medium grip

Sets: 5 Reps: 4-8-12-16-20

Wide-grip decline barbell bench press

Sets: 5 Reps: 4-8-12-16-20


Sets: 3 Reps: 15