You only have to be at the gym three times a week and today is chest day. Man and woman can benefit in working out your chest area and it is a great way to stay and look fit. Start your workout with a light cardio twenty minutes before hitting those weights. When your twenty minutes is up head to the dead weights then follow that with machines. You could use dumbbells or the 45-bars which ever one you prefer. Remember to use a reasonable amount of weight. Use the flat bench with the weights resting on your knees and slowly lay down flat on your back. While motioning backwards use the the momentum and your knees to start up position. This method will help you prevent pulled muscle. Each chest workout should come in 3s. 3 12-rep workouts, 3 sets, and 3 different muscle. After chest you can now do triceps following the 3s-step. When you are done with triceps you can now do a little more cardio such as working out your abs.
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