UPPER BODY 1

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:
 Rating: 5.0/5.0
Created By:
toddclouser on September 10, 2009
Comments:
Workout Category:
Strength Training Only
Body Parts:
Chest, Biceps, Lower Back, Shoulders, Triceps, Trapezius, Abs, Calves, Thighs
Description
mid week upper body

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press15 lbs.1060
15 lbs.1060
Incline Dumbbell Flyes5 lbs.1260
5 lbs.1260
Biceps
Concentration Curls15 lbs.1060
15 lbs.860
Standing Barbell Reverse Curls30 lbs.860
Lower Back
Deadlifts40 lbs.1260
50 lbs.1060
50 lbs.860
Shoulders
Seated Behind-The-Neck Press45 lbs.1060
45 lbs.860
45 lbs.660
Triceps
One-Dumbbell Triceps Extensions20 lbs.860
20 lbs.860
Trapezius
Barbell Shrugs45 lbs.1060
45 lbs.860
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Dumbbell Side Bends45 lbs.1530
45 lbs.1830
45 lbs.2030
Leg Raises-1530
-1830
Roman Chair Sit-Ups-1530
-1830
Calves
One-Leg Dumbbell Calf Raises15 lbs.1060
15 lbs.1060
Thighs
Dumbbell Lunges15 lbs.860
15 lbs.860
Leg Extensions45 lbs.1260
45 lbs.1260

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