BURN CAL

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:

GymRAT4lyfe on February 16, 2012

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Chest, Back, Biceps, Triceps, Shoulders

Workout Length:

7 days

Workout Days:

Sunday, Tuesday, Wednesday, Thursday, Friday

Tags:

upper body

Description

Upper

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	10 lbs.	15	60
	15 lbs.	10	60
	10 lbs.	15	60
Dumbbell Incline Fly with Twist	15 lbs.	12	60
	15 lbs.	12	60
	15 lbs.	12	60
Pec Deck Flyes	-	12	60
	-	12	60
	-	12	60
Cable Crossovers	20 lbs.	12	60
	30 lbs.	10	60
	30 lbs.	10	60
Back
T-Bar Rows	25 lbs.	15	60
	35 lbs.	15	60
	45 lbs.	10	60
	60 lbs.	10	60
Lat Pulldown with Neutral Grip	60 lbs.	20	60
	75 lbs.	15	60
	90 lbs.	15	60
One-Arm Dumbbell Bent-Over Rows	20 lbs.	15	60
	25 lbs.	12	60
	25 lbs.	12	60
Face Pull	-	12	60
	-	12	60
	-	12	60
Back Extension with Lower Trap Raise	25 lbs.	15	60
	25 lbs.	15	60
	25 lbs.	15	60
Biceps
Seated Hammer Curls	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Seated Curls	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Triceps
Lying Triceps Extensions	-	-	60
Triceps Cable Pushdowns	-	-	60
Shoulders
Dumbbell Arnold Shoulder Press	-	-	60
Twisting Dumbbell Shoulder Press	-	-	60
Front Dumbbell Raises	-	-	60

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