ADVANCED UPPER BODY FOR WOMEN

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
FitClick
Rating:
 Rating: 3.8/5.0
Created By:
FitClick on January 12, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Advanced
Target Gender:
Women
Body Parts:
Chest, Abs, Thighs, Lower Back, Shoulders, Trapezius, Biceps, Triceps
Description
Only the strong will survive. Get toned one body part at a time. Thirty minutes of cardio, six days a week with focus on a single muscle group each day.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press35 lbs.15120
40 lbs.10120
50 lbs.8120
55 lbs.6120
65 lbs.4120
Incline Barbell Press40 lbs.8120
45 lbs.4120
50 lbs.2120
55 lbs.1120
Incline Dumbbell Press12 lbs.10120
15 lbs.8120
20 lbs.6120
Flat Bench Dumbbell Flyes15 lbs.8120
15 lbs.6120
20 lbs.4120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats35 lbs.20120
45 lbs.15120
45 lbs.10120
45 lbs.10120
65 lbs.6120
Lower Back
Deadlifts50 lbs.15120
50 lbs.12120
50 lbs.10120
50 lbs.10120
Thighs
Lying Leg Curls25 lbs.10120
25 lbs.8120
30 lbs.6120
35 lbs.6120
Dumbbell Lunges8 lbs.20120
8 lbs.20120
8 lbs.20120
8 lbs.20120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-

Workout routine comments

Would love to Get Ripped... How do I do this?
 
October 18, 2013 at 5:13pm
I'm in decent shape. 40 yrs old, active lifestyle but need to pump things up a bit!! I want to get ripped! I need to lose 10 pounds of muffin top! Lol
 
August 14, 2013 at 7:53pm
I would like to tone my upper body I need more workouts to use without machines just dumbells
 
March 15, 2012 at 12:09pm

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