- 3 sets of 10 reps flat bench: start out with half your body weight
and raise weight as needed
- 3 sets of 15 reps dumbbell flies: this weight should be light so you
can do more repetitions.
- 3 sets of 10 reps pullovers: control the weight
- 2 sets of pushups to failure
*As you advance try and do this work out for time. Do not stop and
rest in between sets, or add ab crunches in between sets.
NEW CHEST WORKOUT
-5 minutes warm up (slow jog or exercise bike)
- 5 minutes of stretching
- 3 sets of 20 reps floor benches: lay flat on the floor with desired
dumbbell weight as you press the dumbbells up raise your legs approximately
6 inches off the ground. Lower your legs as you lower the dumbbells
to your chest. Start with a light weight until you are comfortable with
the motion.
- 3 sets of 20 reps aerobic ball bench press: rest your back on the
aerobic ball and your feet should be flat on the ground. Balance yourself
on the aerobic ball with the dumbbells in the lower position. Press
the dumbbells while staying balanced on the ball. Start with a light
weight until you are comfortable with the motion.
- 3 sets of 20 reps aerobic ball flies: start in same position as the
aerobic ball bench press. Use a light weight so you can control the
motion.
- 2 sets of nose dive pushups to failure. Start in a push up position
with your hands close together. Raise your butt up to the sky. When
you lower yourself lead with your nose towards your hands. When you
get close to your hands arch back and raise your head so you finish
with your head up and pelvis toward the ground.
*As you advance try and do this work out for time. Do not stop and
rest in between sets, or add ab crunches in between sets.