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:

ldock on June 16, 2010

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Chest, Back, Triceps, Biceps, Abs

Workout Length:

3 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Flat Bench Dumbbell Flyes	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
Barbell Bench Press	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Back
Seated Cable Rows	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Lat Pulldown with Neutral Grip	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Triceps
Lying Triceps Extensions	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Biceps
Concentration Curls	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Abs
Crunches	-	20	30
	-	20	30
Side Crunches	-	20	30
Bicycle Crunches	-	20	30
Bridge (Plank)	-	20	30
	-	20	30
V Sit-Ups	-	20	30

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