The Janice Dickinson Modeling Agency
Hey, what's up everyone? I'm going to be taking you through some of the different
workouts that have helped me really get great results in the gym!
Since this is the first week, the exercise we're focusing on is a very common dumbbell chest press. However, I modified this exercise so that you can also really get a great core workout at the same time as you isolate each side of your chest!
Start with a relatively low-weight dumbbell so that you can establish the balance you need to complete the exercise. As you get more comfortable you can increase the weight accordingly. You want to start out sitting down on your bench, resting the dumbbell on your knee. Use both hands to support the weight as you lay down and bring the dumbbell to the starting position, as shown in picture 2. You want to position your feet on the ground where you can stabilize your self if you begin to lose balance, and additionally you can support yourself by holding the bench with your free hand. As you do this exercise, the goal is to really flex your chest and core hard so that your muscles benefit as much as they can.
Do the 1-arm dumbbell press starting off for 12-15 reps for 3-4 sets total. As you get more comfortable and develop enough balance, you should increase the weight and lower the reps to 8-10. Do 1 full set with 1 arm and then another set with the other arm. If your workout is set up to isolate chest/triceps one day, back/biceps the next, and shoulders/legs the next, then you can supplement this workout in with your chest days.
Here's a 1-day diet:
8:30am - Protein bar (250-290 calories)
10:00am - GoLean Crunch cereal by Kashi, with a banana cut up and mixed in
11:00am – Pre-workout drink (mine is typically Ripped Force by ABB or Xpand by Dymatize)
11:00am - Workout for 1.5 - 2hrs
1:00pm - "Body Fuel" shake from Body Factory
4:00pm - Either some type of grilled chicken in a sandwich or wrap, or maybe chicken fajitas from Baja Fresh
7:00pm - GoLean Crunch w/ banana
10:00pm - Protein bar
This is a total of about 2,000 calories.
As we progress each week, we will also go over diet tips, beginner-to-advanced exercises, and some trade secrets to really help you get the best results for your time in the gym! And be sure to let me know what you think and send me your comments. Stay tuned and I'll talk to you all soon! ;)