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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Rating:
 Unrated
Created By:
aguedry on January 03, 2013
Users:
1 (Find someone using this workout plan)
Comments:
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Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Shoulders, Biceps, Triceps, Abs, Thighs, Calves, Back
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Machine Chest Press30 lbs.1260
30 lbs.1260
30 lbs.1260
Shoulders
Machine Shoulder Press10 lbs.1260
10 lbs.1260
10 lbs.1260
Biceps
Machine Preacher Curls20 lbs.1260
20 lbs.1260
20 lbs.1260
Triceps
Machine Triceps Extensions30 lbs.1260
30 lbs.1260
30 lbs.1260
Abs
Machine Crunches25 lbs.1230
25 lbs.1230
25 lbs.1230
Crunches-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Upright Stationary Bike0 miles20-
Recumbent Stationary Bike0 miles20-
Elliptical Trainer0 miles20-
Walking (15 min mile...burns 100 cal)0 miles20-
Treadmill fast walk/jog - 3.5 MPH no incline0 miles20-
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Thighs
Leg Extensions40 lbs.1260
40 lbs.1260
40 lbs.1260
Seated Leg Curls40 lbs.1260
40 lbs.1260
40 lbs.1260
Seated Machine Leg Press70 lbs.1260
70 lbs.1260
70 lbs.1260
Calves
Seated Calf Raises50 lbs.1260
50 lbs.1260
50 lbs.1260
Back
Machine Seated Rows50 lbs.1260
50 lbs.1260
50 lbs.1260
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Upright Stationary Bike0 miles20-
Recumbent Stationary Bike0 miles20-
Elliptical Trainer0 miles20-
Walking (15 min mile...burns 100 cal)0 miles20-
Treadmill fast walk/jog - 3.5 MPH no incline0 miles20-

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