UPPER BODY

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:

tatgirl601 on March 30, 2009

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Chest, Lower Back, Biceps, Triceps, Thighs, Calves

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Lower Back
Machine Low Back Extensions	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Biceps
Machine Preacher Curls	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Back
Seated Cable Rows	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Triceps
Machine Triceps Dips	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Back
Machine Pullovers	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	7	-
Stairclimbing Machine	0.000 miles	10	-
Incline Walk	0.000 miles	35	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	75 lbs.	10	60
	75 lbs.	10	60
	75 lbs.	10	60
Calves
Calf Presses	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Thighs
Hip Abduction Machine	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Hip Adduction Machine	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Lying Leg Curls	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Lower Back
Machine Low Back Extensions	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0.000 miles	45	-
Pre-Lift Cardio Warm Up	0.000 miles	7	-

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