4 SET 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:

Trinity66 on July 30, 2010

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Women

Body Parts:

Biceps, Chest, Triceps, Shoulders, Trapezius

Description

4 sets biceps and triceps. 3 sets shoulder

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	17 lbs.	30	60
	17 lbs.	30	60
	17 lbs.	30	60
	17 lbs.	30	60
Concentration Curls	17 lbs.	30	60
	17 lbs.	30	60
	17 lbs.	30	60
	17 lbs.	30	60
EZ Curl Bar Curls	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Chest
Flat Bench Dumbbell Flyes	17 lbs.	15	60
	17 lbs.	15	60
	17 lbs.	15	60
	17 lbs.	15	60
Incline Dumbbell Press	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
Dumbbell Bench Press	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
Triceps
Triceps Bench Dips	-	15	60
	-	15	60
	-	15	60
	-	15	60
One-Arm Dumbbell Kickbacks	17 lbs.	30	60
	17 lbs.	30	60
	17 lbs.	30	60
	17 lbs.	30	60
Lying Triceps Extensions	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Shoulders
Lateral Dumbbell Raises	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Trapezius
Dumbbell Shrugs	40 lbs.	15	60
	40 lbs.	15	60
	40 lbs.	15	60
Shoulders
Standing Dumbbell Press	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Spinning	0.000 miles	45	-

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