The No More Man-Boob Workout
The 300 "No More Man-Boob" Workout
To help burn fat and to strengthen & shape your chest region do this workout 2-3 times per week.
Do this workout circuit-style. That is, do the exercises one-after-another until you complete all 8 exercises and then repeat it over for a total of 300 reps.
| Exercise | |||||||||||||||||||||
 Jumping Jacks Start with your legs side by side and your arms by your side. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat. Trainer's comments: |
| ||||||||||||||||||||
 Standard Pushup 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. Trainer's comments: The standard push-up works the middle to lower chest region. |
| ||||||||||||||||||||
 Standing Bent Over Row (dumbbell) 1) Stand with feet hip width and knees slightly bent. 2) Start position: Bend at hips with back straight. Hold DB in each hand with neutral grip (palms facing each other) and let arms straight down (perpendicular to floor). 3) Keeping elbows close to body, pull DB’s up to body and squeeze shoulder blades together at top of movement. 4) Return to start position. Remember to keep back and head straight - hyperextension or flexion may cause injury Trainer's comments: Use a weight that challenges you to complete all 15 reps. |
| ||||||||||||||||||||
 Pushups with feet on stability ball 1) Lie face down with chest on flexaball. 2) Take your hands and walk forward allowing the flexaball to roll under your body until the top of your feet are supported by the flexaball. 3) Start position: Place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line. Remove one foot and suspend it 4-6 inches above the flexaball. 4) Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor. 5) Return to the start position by extending at the elbows and pushing the body up. 6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. Trainer's comments: This exercise places an emphasis on the middle to upper chest region. |
| ||||||||||||||||||||
 Front Pulldown 1) Adjust seat or knee pad height so that knees are secured while seated. 2) Grasp bar with a overhand grip wider than shoulder width apart and sit with knees secured in pads. 3) Start position: Fully extend arms with elbows facing out with back straight (you may lean back at hips approximately 5°-10°). 4) Pull bar down to upper chest area and squeeze shoulder blades together at end of movement. 5) Return to start position. 6) Remember to keep torso stationary throughout movement. Trainer's comments: Use a weight that challenges you to complete all 15 reps. |
| ||||||||||||||||||||
 Bodyweight Forward Lunge 1. Start by standing with your feet shoulder width apart. 2. Step foward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee. 3. Maintain your upright posture throughout the movement. 4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg. Trainer's comments: This shifts the blood to the lower body and challenges your cardiovascular level as well as lower boy muscles. |
| ||||||||||||||||||||
 Dive Bomber Pushup 1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3) Start position: Extend the elbows and raise the body off the floor. 4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor starting with the head first and follow with the shoulders and waist. It should look like you are diving down towards the ground. 5) Return to the start position by extending at the elbows and pushing the body up. 6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. Trainer's comments: This exercise works the entire chest region. |
| ||||||||||||||||||||
 Cable Seated Row 1) Sit in upright position with knees slightly bent and feet planted on foot rests (if applicable). 2) Start position: Grasp bar with overhand grip (palms facing down) with arms fully extended and shoulder width apart. Back should be straight in a neutral position. 3) Keep elbows close to body and pull bar towards abdominal region. Squeeze shoulder blades together as bar touches abdominal region. 4) Return to start position. Trainer's comments: Use a weight that challenges you to complete all 15 reps. |
| ||||||||||||||||||||