UPPER BODY WORKOUT

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:

TaraRoessger on April 08, 2009

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Chest, Thighs, Back, Biceps, Triceps, Abs, Shoulders, Forearms, Trapezius

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	5 lbs.	10	60
	5 lbs.	10	60
Dumbbell Flyes	5 lbs.	10	60
	5 lbs.	10	60
Pushup Hold	-	1	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Flyes	5 lbs.	15	60
	8 lbs.	12	60
Thighs
Smith Machine Squats	35 lbs.	15	90
	35 lbs.	12	90
Hip Abduction Machine	25 lbs.	12	60
	25 lbs.	12	60
Hip Adduction Machine	25 lbs.	12	60
	25 lbs.	12	60
Back
Seated Cable Rows	30 lbs.	12	60
	30 lbs.	12	60
Biceps
Machine Preacher Curls	15 lbs.	15	60
	15 lbs.	15	60
Triceps
Triceps Cable Pushdowns	15 lbs.	15	60
	15 lbs.	15	60
Abs
Crunches	-	-	30
	-	-	30
Bench Knee Tucks	-	-	30
	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0.000 miles	30	-

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TaraRoessger
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