UPPER BODY 1

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

toddclouser on September 10, 2009

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Workout Category:

Strength Training Only

Body Parts:

Chest, Biceps, Lower Back, Shoulders, Triceps, Trapezius, Abs, Calves, Thighs

Description

mid week upper body

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	15 lbs.	10	60
	15 lbs.	10	60
Incline Dumbbell Flyes	5 lbs.	12	60
	5 lbs.	12	60
Biceps
Concentration Curls	15 lbs.	10	60
	15 lbs.	8	60
Standing Barbell Reverse Curls	30 lbs.	8	60
Lower Back
Deadlifts	40 lbs.	12	60
	50 lbs.	10	60
	50 lbs.	8	60
Shoulders
Seated Behind-The-Neck Press	45 lbs.	10	60
	45 lbs.	8	60
	45 lbs.	6	60
Triceps
One-Dumbbell Triceps Extensions	20 lbs.	8	60
	20 lbs.	8	60
Trapezius
Barbell Shrugs	45 lbs.	10	60
	45 lbs.	8	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Dumbbell Side Bends	45 lbs.	15	30
	45 lbs.	18	30
	45 lbs.	20	30
Leg Raises	-	15	30
	-	18	30
Roman Chair Sit-Ups	-	15	30
	-	18	30
Calves
One-Leg Dumbbell Calf Raises	15 lbs.	10	60
	15 lbs.	10	60
Thighs
Dumbbell Lunges	15 lbs.	8	60
	15 lbs.	8	60
Leg Extensions	45 lbs.	12	60
	45 lbs.	12	60

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