UPPER

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:

led8791 on August 22, 2012

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Workout Category:

Toning

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Abs, Lower Back, Shoulders, Trapezius, Chest

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	30	30
Lower Back
Good Mornings	10 lbs.	30	60
Back
Wide-Grip Front Pulldowns	100 lbs.	30	60
One-Arm Dumbbell Bent-Over Rows	50 lbs.	30	60
Shoulders
Lateral Dumbbell Raises	20 lbs.	30	60
Front Dumbbell Raises	20 lbs.	30	60
Barbell Behind-the-Neck Push Jerk	80 lbs.	30	60
Trapezius
EZ Bar Upright Rows	80 lbs.	30	60
Chest
Incline Dumbbell Press	35 lbs.	30	60
Flat Bench Dumbbell Flyes	35 lbs.	30	60
Machine Chest Press	180 lbs.	30	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0 miles	20	-

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