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Work Out: The Ultimate Chest Work-Out

 

Fitness Level Equipment Requirements
The Ultimate Chest Work-Out Print your The Ultimate Chest Work-Out workout plan
The Ultimate Chest Work-Out

The ultimate chest work-out is an intermediate work-out that targets the chest and core. This program utilazes the Bosu and Stability ball to add an element of instability and to increase the difficulty of the exercises.

Program Information:
Type: Intermediate
Intermediate programs may be longer, more complex and/or more straining than a beginner program. Intermediate programs challenge strength, control, balance, flexibility & power. Gain experience, mobility & strength with beginner programs before moving on to intermediate programs.
Equipment: Equipment Required (see details)
Exercises: 11 unique
Time Requirements:
Workout Days: one
Full Program Length: repeatable
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Workout Instructions:


Once you have completed this workout, allow your body at least 24 hours before performing other exercises or programs. Giving your body the appropriate rest is so important in muscle growth and recovery.
Start your workout here Begin Workout
Circuit 1 
A Circuit is a prescribed group of exercises. Circuit training involves going through this group one after another with a short rest between exercises.
    - Perform these warm-ups exercises once through before continuing on with the work-out.
Stability Ball Push Up pictures and directions
Stability Ball Push Up

Stability Ball Push Up video		 Reps:
20		 Rest between exercises:
15 seconds		 Move to the next exercise
Trunk Twists pictures and directions
Trunk Twists

Trunk Twists video		 Reps:
15 per side		 Rest between exercises:
15 seconds		 Move to the next exercise
Stability Ball Push Outs pictures and directions
Stability Ball Push Outs

Stability Ball Push Outs video		 Reps:
20		 Rest between exercises:
15 seconds		 Read instructions below
Repeat if full number of sets are not complete Repeat if circuit not complete    (OR)     Move to the next exercise Next if circuit is complete
Exercise - Complete this exercise 3 times taking approximately 30 to 45 seconds between each set.
Incline Chest Press pictures and directions
Incline Chest Press

Incline Chest Press video		 Sets:
3		 Reps:
10-12		 Rest between sets:
1 minute		 Read instructions below
Move to the next exercise Next
Super-Set 1 
A Superset is a one exercise followed by a another with minimal rest in between.
    - Perform the exercises in this super-set one after another taking approximately 30 seconds rest between each one. Complete the entire set 2 times before continuing on with the rest of the program.
Stability Ball Chest Fly pictures and directions
Stability Ball Chest Fly

Stability Ball Chest Fly video		 Reps:
12		 Rest between exercises:
30 seconds		 Move to the next exercise
Plank to Push-Up pictures and directions
Plank to Push-Up

Plank to Push-Up video		 Reps:
10 per side		 Rest between exercises:
30 seconds		 Read instructions below
Repeat if full number of sets are not complete Repeat if super-set not complete    (OR)     Move to the next exercise Next if super-set is complete
Super-Set 2 
A Superset is a one exercise followed by a another with minimal rest in between.
    - Perform the exercises in this super-set one after another taking approximately 30 seconds rest between each one. Complete the entire set 2 times before continuing on with the rest of the program.
Single Arm Chest Press pictures and directions
Single Arm Chest Press

Single Arm Chest Press video		 Reps:
12 per side		 Rest between exercises:
30 seconds		 Move to the next exercise
Ab Crunch w/ Stability Ball pictures and directions
Ab Crunch w/ Stability Ball

Ab Crunch w/ Stability Ball video		 Reps:
15-20		 Rest between exercises:
30 seconds		 Read instructions below
Repeat if full number of sets are not complete Repeat if super-set not complete    (OR)     Move to the next exercise Next if super-set is complete
Super-Set 3 
A Superset is a one exercise followed by a another with minimal rest in between.
    - Perform the exercises in this super-set one after another taking approximately 30 seconds rest between each one. Complete the entire set 2 times before continuing on with the rest of the program.
Cable Chest Fly pictures and directions
Cable Chest Fly

Cable Chest Fly video		 Reps:
12		 Rest between exercises:
30 seconds		 Move to the next exercise
Pike Ups on the Stability Ball pictures and directions
Pike Ups on the Stability Ball

Pike Ups on the Stability Ball video		 Reps:
10-15		 Rest between exercises:
30 seconds		 Read instructions below
Repeat if full number of sets are not complete Repeat if super-set not complete    (OR)     Move to the next exercise Next if super-set is complete
Exercise - Complete this exercise once before finishing the work-out.
Side Plank pictures and directions
Side Plank

Side Plank video		 Sets:
1		 Reps:
30 seconds per side		 Rest between sets:
 Read instructions below
Move to the next exercise Next
Workout Complete! Congratulations!  Workout complete!
Comments/Questions/Replies about this Work Out Program:

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Comment by member: George (11/13/2008 12:09:05 PM)

You can download exercises to your ipod, but not full workouts yet. This feature will be coming soon.
Comment by member: rxejg (11/13/2008 10:18:24 AM)

How do I download this to my IPod?
 
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