chest + tris

How many reps should you be doing? You really don't want your reps to exceed 10-12, and if they do up the weight!  The ideal range you want to be lifting is about 5-10 strong, perfectly formed repetitions.  I see too many women at the gym using too light of weights, you need to tear down your muscles in order to build them up and you probably won't be able to do that with 5lb dumbbells!

workout of the day

warm-up:

10 minutes cardio (jog to the gym?)

superset warm-up:

3 sets push-ups, max reps

3 sets smith machine incline pull-ups, max reps

4 sets dumbbell incline presses, max reps,

superset 1:

4x8 dumbbell flyes (lying)

4x8 dumbbell flat bench presses

superset 2:

3 sets EZ bar french press, max reps

3 sets body-ups, max reps

3 sets single arm tricep pull-downs

handstand push-ups
use a wall for stability if you need it

(I use this as a test to see if I worked out hard enough! you don't want to be able to do more than 3)

25 minute outdoor jog