A lot of people liked my previous post on how I lost 80 pounds in 6 months in that post I talked about what my motivation for losing weight was and how I went about doing that within the time frame that I mentioned.

In that post I was going to talk about the whole experience but it was getting a bit too long so I decided to write that one focusing on my diet to lose 80 pounds in 6 months, and this post is going to be focused on my workouts on how I lost the weight.

I have been asked many times If I have any excess skin because of all the weight loss, I honestly believe that because I was working out with weights whilst I was dieting my skin remained tight and the fat was replaced by muscle.

So if you want to follow my whole excercise routing you will find it below:

• Day 1: Chest/Triceps + Swimming + HIITS (High Intensity Interval Training)
• Day 2: Biceps/Forearms + Swimming + HIITS (High Intensity Interval Training)
• Day 3: Back/Shoulders/Neck + HIITS (High Intensity Interval Training)
• Day 4: Legs + Swimming
• Day 5: Rest
• Day 6: Back to Day 1
  

The Chest is made up of three distinct muscle groups:

• Pectoralis Major: The general chest Muscle
  
• Pectoralis Minor: The Sides of your Chest
  
• Serratus Anterior: The upper part of your chest

I personally love working out my chest as it is the one part of my body that I really wanted to focus on because it was where most of my fat was stored if you know what I mean. i wanted to get rid of it!!

Before we go into the whole routine that I have I must advise that you stretch first. Stretching help gets the blood flowing into the muscle groups that will be used and helps warm up. It can help avoid muscle cramps, and tearing of muscles so don't take this lightly.

The best way to stretch your chest is to either do pull-ups or Push Ups. Due to your size and relative strength push-ups may not be an option yet. If that is the case you should do wide-armed push ups with your face looking upwards and your chine jutting out. If you are two weak to do push ups you can do them whilst taking support of your knees. There is no shame in this.

Now lets get onto my routine! All the weights listed are for the weight on each side, not total.

Bench Press: This excercise is great for working out the center of your chest, it also works out your triceps and your core. Make sure to keep your head back feet planted, and maintain equality when bringing the weight down and up. You want to bring the weight down slowly and up QUICKLY not the other way around. If you are doing this correctly the bar should be slightly touching your nipples.

• 1st Set: 12 X 30 Kilos
  
• 2nd Set: 10 X 32.5 Kiols
  
• 3rd Set: 8 X 35 Kilos
  
• 4th Set:12 x 30 Kilos
  

Incline Bench: A bit harder than the standard bench press but working the upper chest which you feel right away. Make sure to keep your head back feet planted, and maintain equality when bringing the weight down and up. You want to bring the weight down slowly and up QUICKLY not the other way around. Try to bring the bar to your collar bone without choking yourself.

• 1st Set: 12 X 20 Kilos
  
• 2nd Set:10 X 22.5 Kiols
  
• 3rd Set: 8 X 25 Kilos
  
• 4th Set:12 x 20 Kilos

Decline Bench: Not all gyms have this bench, but if you have a bench for crunches you can usually use that for this as well. If you are working out alone use dumbells rather than the bar. Same rule of keeping your neck back and slowly bringing the weight down and quickly up. Gravity is on your side on this one so it is a bit easier to bring the weight down.

• 1st Set: 12 X 20 Kilos
  
• 2nd Set:12 X 20 Kilos
• 3rd Set: 12 X 20 Kilos
• 4th Set:12 X 20 Kilos

Dumbell Fly: I hate this excercise with a passion but do it anyway. The reason I hate it is because I never know if I am doing it right as you can bring your arms to wide or too narrow and can also be bringing them down to far. I have recently stopped doing this free weight and started doing it with the machines. The way that you are supposed to do this is: Grasp two dumbbells, Lie on bench Support dumbbells above the chest with the arms fixed in a slightly bent position. Internally rotate shoulders so elbows to the sides.Lower dumbbells to sides until chest muscles are stretched with elbows fixed. Bring dumbbells together in a hugging motion until dumbbells are nearly together. Repeat

• 1st Set: 12 X 10 Kilos
  
• 2nd Set:12 X 10 Kilos
• 3rd Set: 12 X 10 Kilos
• 4th Set:12 X 10 Kilos

Tricep Dips: Again chin out. I do these assisted with 45 kilos, pretty straight forward without much need for an explanation here.

3 sets of 12

Tricep extension: You should have a machine in your gym that helps with this but if not you can try it free weight as well.

3 sets of 12 with a 50 kilo weight (On the Machine)

Tricep Pushdown: What you want to with this is to use one of the pulley systems in your gym with a standard bar. Put whatever weight you are comforatble with and grab the bar. BIG MISTAKE: Some people believe that you need to let your hands come all the way up to your shoulders, this is not the case you only need to bring your hands so that your forearms are horizontal with the floor as this range of motion is perfect for you to work your triceps, anything else is just wasted energy.

3 sets of 12 with 24 Kilos

I think I am going to save my other excercises for individual posts as you can see these get quite long and I dont want you to get bored out of your minds!

If you liked this than please check out my post on how I lost 80 pounds in 6 months.

Or my post on Bicep Workouts