UPPER BODY AND CARDIO

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:

dawnzors on February 16, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Endurance

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows	10 lbs.	12	60
Wide-Grip Front Pulldowns	40 lbs.	12	60
Reverse Fly	7 lbs.	12	60
Chest
Pec Deck Flyes	30 lbs.	12	60
Incline Dumbbell Flyes	10 lbs.	12	60
Incline Dumbbell Press	10 lbs.	12	60
Shoulders
Front Dumbbell Raises	5 lbs.	12	60
Dumbbell Cross Punch	5 lbs.	12	60
Seated Dumbbell Press	10 lbs.	12	60
Lower Back
Back Extensions	-	15	60
Good Mornings	20 lbs.	12	60
Machine Low Back Extensions	50 lbs.	12	60
Biceps
Standing Barbell Curls	20 lbs.	12	60
Incline Dumbbell Curls	10 lbs.	12	60
Concentration Curls	10 lbs.	12	60
EZ Curl Bar Curls	20 lbs.	12	60
Seated Hammer Curls	10 lbs.	12	60
Trapezius
Dumbbell Shrugs	10 lbs.	12	60
Triceps
Triceps Cable Pushdowns	30 lbs.	12	60
One-Arm Dumbbell Kickbacks	10 lbs.	12	60
One-Arm Dumbbell Extensions	7 lbs.	12	60
One-Dumbbell Triceps Extensions	10 lbs.	12	60
Triceps Bench Dips	-	12	60
Abs
Dumbbell Side Bends	10 lbs.	15	30
Machine Side Twists	50 lbs.	15	30
Reverse Crunches	-	15	30
Incline Sit-Ups	-	15	30
Flutter Kicks	-	15	30
Machine Crunches	50 lbs.	30	30
Crunch Twists	-	15	30
Bench Knee Tucks	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Easy Run	0.000 miles	0	-
Pace Walk	0.000 miles	0	-
Interval Cardio	0.000 miles	0	-

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