Toning Workout (Day 1) - CHEST
WORKOUT OPTIONS:
- Do all exercises once, and then repeat 2 more times like a circuit (with a 10-second rest between exercises) OR
- Do each exercise for 3 sets (with a 1-minute rest between sets)
GOALS:
- For toning - aim for 15-20 reps per set
- For hypertrophy - aim for 8-10 reps per set
- For strength - aim for 3-5 reps per set
-
Push-Ups - (All Views)
///// PRIMARY MUSCLES WORKED
SHOULDERS
- Anterior deltoidCHEST
- Pectoralis major
- Pectoralis major, clavicular partTRICEPS
- Triceps brachii, lateral head
- Triceps brachii, long head
- Triceps brachii, medial headFOREARMS
- Anconeus///// SECONDARY MUSCLES WORKE...
-
Bench Presses - (All Views)
///// PRIMARY MUSCLES WORKED
SHOULDERS
- Anterior deltoidCHEST
- Pectoralis majorTRICEPS
- Triceps brachii, long head
- Triceps brachii, medial head///// SECONDARY MUSCLES WORKED
BACK
- Latissimus dorsi
- Teres major
- SubscapularisCHEST
- Serratus anteriorBICE...
-
Incline Presses - (All Views)
///// PRIMARY MUSCLES WORKED
SHOULDERS
- Anterior deltoidCHEST
- Pectoralis major
- Serratus anteriorTRICEPS
- Triceps brachii, long head
- Triceps brachii, medial headFOREARMS
- Anconeus///// SECONDARY MUSCLES WORKED
BACK
- Latissimus dorsi
- Teres major
- Su... -
Cable Crossover Flys - (All Views)
///// PRIMARY MUSCLES WORKED
CHEST
- Pectoralis major
- Pectoralis minor///// SECONDARY MUSCLES WORKED
NECK
- SternocleidomastoidSHOULDERS
- Anterior deltoid
- Middle deltoid
- Posterior deltoidBACK
- Latissimus dorsi
- TrapeziusCHEST
- Serratus anteriorTRIC...
