Impersonal Trainers

A blog for fitness, nutrition, and motivation.

Archive for Sample Workouts – Chest

2/1/10 Workout – Chest

Alternate between Workouts A and B

Workout A:
1. Dumbbell Press on Exercise Ball – 12×2
2. Incline Dumbbell Flies on Exercise Ball – 12×2
3. Dumbbell Press on Floor – 12×2
4. Lying Dumbbell Pullover on Exer Ball – 12×2
5. Incline Pushups on Exercise Ball – 15×2
6. Decline Pushups on Exercise Ball – 15×2

Workout B:
1. Incline Dumbbell Press on Bench – 12×2
2. Dumbbell Flies on Exer Ball/Flat Bench – 12×2
3. Decline Dumbbell Press on Bench – 12×2
4. Dumbbell Str Flies on Exer Ball/Bench – 12×2
5. Decline Dumbbell Flies (on Bench) – 12×2
6. One Arm Press Down – 12×2

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1/27/10 Workout – Chest

Alternate between Workouts A and B.

Workout A:
Incline Dumbbell Press on Exercise Ball – 3×12
Dumbbell Flies on Exer Ball/Flat Bench – 3×12
Dumbbell Press on Floor – 3×12
Dumbbell Str Flies on Exer Ball/Bench – 3×12

Workout B:
Dumbbell Bench Press – 3×12
Incline Dumbbell Flies – 3×12
Decline Dumbbell Flies (on Bench) – 3×12
One Arm Press Down – 3×12

1/20/10 Workout – Chest

1/13/10 Workout – Chest

Workout A:

1. Incline (Supinating) Dumbbell Flies on Exercise Ball – 12×2
2. Dumbbell Straight Flies on Exercise Ball – 12×2
3. Alternating Dumbbell Press on Floor – 12×2
4. Incline Overhead Dumbbell Pullover on Exercise Ball – 15×2
5. Incline Pushups on Exercise Ball – 15×2

Workout B:

1. Bench Press – 12×2
2. Incline Press – 12×2
3. Standing Chest Decline Flies on Bowflex or Similar Weight-Lifting Machine  – 12×2
4. Decline Chest Press – 12×2
5. Lying Cable Crossover on Bowflex or Similar Weight-Lifting Machine – 12×2

1/12/10 Workout – Cardio/Perfect Pushups

Alternated between Perfect Pushup exercises and cardio on the elliptical.

1/7/10 Workout – Chest

1 – Dumbbell Press on Bench – 12×2
2 – Dumbbell Press on Exercise Ball – 12×2
3 – Incline Dumbbell Press on Exercise Ball – 12×2
4 – Incline Dumbbell Flies on Bench – 12×2
5 – Dumbbell Press on Floor – 12×2
6 – Decline Dumbbell Press on Bowflex – 12×2
7 – Dumbbell Straight Flies on Exercise Ball – 12×2
8 – Decline Flies on Bowflex – 12×2
9 – Incline Pushups on Exercise Ball – 15×2
10 – Seated Punch on Bowflex – 12×2
11 – Decline Pushups on Exercise Ball – 25×2

1/5/10 Workout – Cardio/Perfect Pushups

Alternated between Perfect Pushup exercises and cardio on the elliptical.