DAY ONE 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:

Guyj on November 29, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Endurance

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

Chest, Back, Shoulders, Biceps, Triceps, Abs

Description

2 mile row or run to start.
Chest, Back, shoulders, biceps, Triceps, Abs. alternate sets within each area(if mor than one exercise)

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	140 lbs.	10	30
	140 lbs.	10	30
	150 lbs.	10	30
Pushups	-	30	15
	-	30	15
	-	40	15
Back
Seated Cable Pulldowns	150 lbs.	10	30
	150 lbs.	10	30
	150 lbs.	10	30
Shoulders
Front Dumbbell Raises	12 lbs.	10	30
	12 lbs.	10	30
	12 lbs.	10	30
Lateral Dumbbell Raises	12 lbs.	10	30
	12 lbs.	10	30
	12 lbs.	10	60
Standing Dumbbell Press	30 lbs.	10	30
	30 lbs.	10	30
	30 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	25 lbs.	10	30
	25 lbs.	10	30
	25 lbs.	10	60
Concentration Curls	30 lbs.	10	30
	30 lbs.	10	30
	30 lbs.	10	60
Triceps
Triceps Cable Pushdowns	110 lbs.	10	30
	110 lbs.	10	30
	110 lbs.	10	60
Triceps Parallel-Bar Dips	-	12	30
	-	12	30
	-	12	60
Abs
Flutter Kicks	-	25	30
	-	25	30
	-	25	30
Ball Crunches	-	25	30
	-	25	30
	-	25	30
Side Crunches	-	20	30
	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Rowing Machine	0.000 miles	0	-

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