LISA'S 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:

lisakleggett on April 14, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Body Parts:

Abs, Chest, Biceps, Shoulders, Trapezius, Triceps, Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	15	5
	-	15	5
Side Crunches	-	15	5
	-	15	5
Bicycle Crunches	-	15	5
	-	15	5
Reverse Crunches	-	15	5
	-	15	5
Chest
Barbell Bench Press	29 lbs.	10	60
Biceps
Seated Hammer Curls	10 lbs.	20	10
Standing Dumbbell Curls	10 lbs.	15	10
	10 lbs.	15	10
EZ Curl Bar Curls	15 lbs.	10	10
Chest
Barbell Bench Press	29 lbs.	10	10
Flat Bench Dumbbell Flyes	10 lbs.	10	10
Dumbbell Bench Press	10 lbs.	10	10
	10 lbs.	10	10
Shoulders
Front Dumbbell Raises	10 lbs.	12	10
Trapezius
Dumbbell Shrugs	10 lbs.	10	10
Dumbbell Upright Rows	10 lbs.	15	10
	10 lbs.	15	10
	10 lbs.	15	10
Triceps
Triceps Cable Pushdowns	90 lbs.	8	10
	40 lbs.	12	10
	40 lbs.	15	10
One-Arm Dumbbell Kickbacks	10 lbs.	10	10
Lying Triceps Extensions	10 lbs.	10	10
Shoulders
Lateral Dumbbell Raises	10 lbs.	10	30
Back
Close-Grip Pulldowns	40 lbs.	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Fitness Walk: 4 MPH	0.000 miles	45	-

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