FULL UPPER BODY ENDURANCE

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:

bkononchuk on May 17, 2015

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Workout Category:

Strength Training Only

Workout Type:

Endurance

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Biceps, Triceps, Back, Shoulders, Trapezius

Workout Length:

7 days

Workout Days:

Sunday, Tuesday, Friday

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	105 lbs.	10	60
	105 lbs.	10	60
	105 lbs.	10	60
Incline Barbell Press	95 lbs.	8	60
	95 lbs.	8	60
	95 lbs.	8	60
Incline Dumbbell Flyes	-	-	60
Machine Wide Fly	-	-	60
	-	-	60
Biceps
Standing Hammer Curls	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Triceps
Triceps Cable Pushdowns	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Dumbbell Lying Triceps Extensions	-	-	60
Standing Dumbbell Two-Arm Triceps Kickback	15 lbs.	12	60
	15 lbs.	12	60
	15 lbs.	12	60
Back
Seated Cable Rows	85 lbs.	12	60
	85 lbs.	12	60
	85 lbs.	12	60
Lat Pulldown with Neutral Grip	85 lbs.	12	60
	85 lbs.	12	60
	85 lbs.	12	60
Bent Over Lateral Raise	-	-	60
Lying Bench Reverse Dumbbell Fly	-	-	60
Push-Up Position Dumbbell Row	-	-	60
Incline Bench Reverse Dumbbell Fly	-	-	60
Biceps
Standing Barbell Curls	-	-	60
Barbell Spider Curls	-	-	60
Barbell Preacher Curls	-	-	60
Shoulders
Seated Barbell Front Press	-	-	60
Standing Dumbbell Press	-	-	60
Lateral Dumbbell Raises	-	-	60
Seated Dumbbell Press	-	-	60
Standing Barbell Press	-	-	60
Lateral Raise and Rear Lateral Raise	-	-	60
Lateral Raise with External Rotation	-	-	60
Trapezius
Barbell Upright Rows	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
Dumbbell Upright Rows	-	-	60
EZ Bar Upright Rows	-	-	60

Day 5

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	105 lbs.	10	60
	105 lbs.	10	60
	105 lbs.	10	60
Incline Barbell Press	95 lbs.	8	60
	95 lbs.	8	60
	95 lbs.	8	60
Incline Dumbbell Flyes	-	-	60
Machine Wide Fly	-	-	60
	-	-	60
Biceps
Standing Hammer Curls	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Triceps
Triceps Cable Pushdowns	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Dumbbell Lying Triceps Extensions	-	-	60
Standing Dumbbell Two-Arm Triceps Kickback	15 lbs.	12	60
	15 lbs.	12	60
	15 lbs.	12	60
Back
Seated Cable Rows	85 lbs.	12	60
	85 lbs.	12	60
	85 lbs.	12	60
Lat Pulldown with Neutral Grip	85 lbs.	12	60
	85 lbs.	12	60
	85 lbs.	12	60
Bent Over Lateral Raise	-	-	60
Lying Bench Reverse Dumbbell Fly	-	-	60
Push-Up Position Dumbbell Row	-	-	60
Incline Bench Reverse Dumbbell Fly	-	-	60
Biceps
Standing Barbell Curls	-	-	60
Barbell Spider Curls	-	-	60
Barbell Preacher Curls	-	-	60
Shoulders
Seated Barbell Front Press	-	-	60
Standing Dumbbell Press	-	-	60
Lateral Dumbbell Raises	-	-	60
Seated Dumbbell Press	-	-	60
Standing Barbell Press	-	-	60
Lateral Raise and Rear Lateral Raise	-	-	60
Lateral Raise with External Rotation	-	-	60
Trapezius
Barbell Upright Rows	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
Dumbbell Upright Rows	-	-	60
EZ Bar Upright Rows	-	-	60

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