HOLIDAY 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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Rating:
 Unrated
Created By:
Drew147 on December 20, 2009
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Trapezius, Lower Back, Abs, Shoulders, Biceps, Triceps, Forearms
Description
Strenthen and tone your muscles over the holidays withthis upper body routine

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Burpees-2060
Decline Barbell Press100 lbs.860
100 lbs.860
100 lbs.860
100 lbs.860
Dumbbell Bench Press25 lbs.1060
25 lbs.1060
25 lbs.1060
Flat Bench Dumbbell Flyes15 lbs.1060
15 lbs.1060
15 lbs.1060
Back
One-Arm Dumbbell Bent-Over Rows40 lbs.860
40 lbs.860
40 lbs.860
Wide-Grip Behind-The-Neck Pulldowns65 lbs.1260
65 lbs.1260
65 lbs.1260
Trapezius
Barbell Upright Rows40 lbs.860
40 lbs.860
40 lbs.860
Dumbbell Shrugs20 lbs.1060
20 lbs.1060
20 lbs.1060
Lower Back
Back Extension: Ground-2060
-2060
Abs
Ball Crunches-5030
-5030
Bicycle Crunches-3030
-3030
Side Crunches-2030
-2030
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Shoulder Press Pushup-2060
Seated Barbell Front Press55 lbs.860
55 lbs.860
55 lbs.860
Seated Dumbbell Press20 lbs.860
20 lbs.860
20 lbs.860
Lateral Dumbbell Raises8 lbs.1060
8 lbs.1060
8 lbs.1060
Biceps
EZ Curl Bar Curls45 lbs.1060
45 lbs.1060
45 lbs.1060
Concentration Curls20 lbs.860
20 lbs.860
20 lbs.860
Seated Hammer Curls20 lbs.860
20 lbs.860
20 lbs.860
Standing Alternate Dumbbell Curls20 lbs.860
20 lbs.860
20 lbs.860
Triceps
Triceps Cable Pushdowns50 lbs.860
50 lbs.860
50 lbs.860
Reverse-Grip Triceps Extension40 lbs.860
40 lbs.860
40 lbs.860
Lying Triceps Extensions45 lbs.1060
45 lbs.1060
45 lbs.1060
Forearms
Barbell Reverse Wrist Curls30 lbs.1060
30 lbs.1060
30 lbs.1060
Barbell Wrist Curls25 lbs.860
25 lbs.860
25 lbs.860
Weight Roll-Ups10 lbs.1060
10 lbs.1060
Abs
Ball Crunches-5030
-5030
Closed Leg Toe Touches-2030
-2030
Dumbbell Side Bends20 lbs.1530
20 lbs.1530
Windshield Wiper-2030
-2030

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