Personal Trainer Workout

Here's an example of a week's workouts for a personal trainer. After all, a personal trainer needs to stay in shape!

MONDAY: Chest and Shoulders

For chest: 3 sets of each

Dumbbell incline press
Dumbbell flat press
Dumbbell flyes
Dumbbell pullover

For shoulders: 3 sets of each

Seated dumbbell shoulder press
Dumbbell front raises (alternate)
Dumbbell lateral raises
Bent-over dumbbell rear delt lateral raises

WEDNESDAY: Legs and core

For legs: 3 sets of each

Leg press machine
Barbell Squats
Dumbbell lunge
Hamstring machine
Calf raises machine

For core: 3 sets of each

Plank
Abs crunch with raised feet
Oblique crunch
Supermans (lying prone)
Swissball lower back raises

THURSDAY: cardio

Rowing machine 15 mins
Cross trainer 15 mins

FRIDAY: Back and arms

For back: 2 sets of each

Pullups (closed grip)
One arm dumbbell row
Lat pulldown machine
Barbell bentover row
Dumbbell shrugs

For biceps:

Dumbbell curl
Dumbbell hammer curl
Cable machine scull-crusher

For triceps:

Cable machine pressdowns
One arm dumbbell extensions (standing)
Bentover one arm dumbbell extensions

SATURDAY: cardio

20 mins run

SUNDAY: sports

Tennis match (90 mins - 2 hours)

Every workout begins with warming up, and ends with cooling down and stretching. You can print out this page and take it to the gym with you.