SLATE'S WORKOUT

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:

Slatesraider on May 31, 2013

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Shoulders, Back, Triceps, Biceps

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Description

This is the first of a 3 part training system. It is strictly for the upper body.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Smith Machine Regular Bench Press	50 lbs.	12	60
	60 lbs.	10	60
	70 lbs.	8	60
	80 lbs.	6	60
	70 lbs.	12	0
Machine Wide Fly	55 lbs.	12	120
Shoulders
Seated Dumbbell Press	10 lbs.	12	60
	15 lbs.	10	60
	20 lbs.	8	60
	25 lbs.	6	60
	20 lbs.	12	0
Lateral Dumbbell Raises	15 lbs.	12	120
Back
Machine Seated Rows	40 lbs.	12	60
	55 lbs.	10	60
	70 lbs.	8	60
	85 lbs.	6	60
	70 lbs.	12	0
Reverse Fly	55 lbs.	12	120
Triceps
Machine Triceps Extensions	30 lbs.	12	60
	40 lbs.	10	60
	50 lbs.	8	60
	60 lbs.	6	60
	50 lbs.	12	0
Machine Triceps Dips	175 lbs.	12	60
Biceps
Machine Preacher Curls	30 lbs.	12	60
	40 lbs.	10	60
	50 lbs.	8	60
	60 lbs.	6	60
	50 lbs.	12	0
Suicide Curls	20 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	2.5 miles	37	-

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