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How to Train Without a Personal Fitness Trainer: Upper Body

Your Coach
Your Coach

How to Train Without a Personal Fitness Trainer: Your Roadmap to Fitness Success (Chest, Shoulder, and Triceps Workout Guide)

"Mastering Upper Body Strength: Chest, Shoulder, and Triceps Workout Guide"

Greetings, aspiring fitness enthusiasts! As your coach, I'm excited to present you with a muscle-specific workout schedule focusing on chest, shoulders, and triceps. Whether you're hitting the gym or working out at home with equipment, this routine is tailored to help you progress effectively. But before we dive in, don't forget to warm up with activities like running, cycling, jumping jacks, or high knees for 5 to 10 minutes to prep your body for the workout ahead.


1. Flat Bench Press:

Utilize a barbell or dumbbells for stability, performing 3 sets of 10 reps with minimal weight. Focus on controlled movements and proper form to engage your chest muscles effectively.

2. Inclined Bench Press:

Mimic the previous exercise on an inclined bench to target the upper chest. Perform 3 sets of 10 reps with the same attention to form and control.

3. Knee Supported Push-Ups:

For beginners, opt for knee-supported push-ups to gradually build chest strength. Complete 2 sets of 10 reps, focusing on maintaining proper alignment and engaging your core.


1. Shoulder Side Raises:

Grab light weights and perform 3 sets of 10 to 15 reps. Keep your movements slow and controlled to target the lateral deltoids effectively.

2. Rear Delt Fly:

Use a pec deck machine or seated dumbbell fly to target the rear deltoids. Perform 3 sets of 15 reps with light weights, focusing on squeezing your shoulder blades together at the top of each rep.


1. Triceps Overhead Extension:

Grab a moderate-weight dumbbell and perform 2 sets of 20 reps. Keep your elbows close to your head and focus on extending your arms fully to engage the triceps effectively.

2. Triceps Bar Press Down:

Utilize a cable machine with moderate weight, performing 3 sets of 10 to 15 reps. Keep your elbows stationary and focus on fully extending your arms to target the triceps.

Remember, this routine is specifically designed for beginners who are progressing in their fitness journey. Prioritize proper form, controlled movements, and gradual progression. If you're new to working out, I recommend following a basic routine in previous blog for at least two months before transitioning to this muscle-specific schedule.

Stay tuned for my next blog, where I'll provide a beginner's diet program to complement your fitness journey. Remember, consistency is key on the path to fitness success. Keep training diligently, and you'll surely reap the rewards of your hard work. Let's embark on this journey together, one rep at a time!


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