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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Created By:

Bullchow on December 28, 2015

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Back, Chest, Shoulders, Biceps, Lower Back, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Exercise Time	Rest (sec.)
Back
Rope Climb	-	max	00:30	60
	-	max	00:30	60
	-	max	00:30	60
Lat Pulldown with Neutral Grip	-	max	-	60
	50 lbs.	12	-	60
	50 lbs.	12	-	60
	50 lbs.	12	-	60
Chest
Machine Chest Press	40 lbs.	12	-	60
	40 lbs.	12	-	60
	40 lbs.	12	-	60
Shoulders
Seated Dumbbell Press	15 lbs.	12	-	60
	10 lbs.	12	-	60
	10 lbs.	12	-	60
Lateral Dumbbell Raises	10 lbs.	15	-	60
	10 lbs.	15	-	60
	10 lbs.	15	-	60
Biceps
Cable Curls	20 lbs.	15	-	60
	20 lbs.	15	-	60
	20 lbs.	15	-	60
Lower Back
Back Extensions	-	10	-	60
	-	10	-	60
	-	10	-	60
	-	10	-	60
Chest
Elevated Push Ups	-	15	-	60
	-	15	-	60
	-	15	-	60
Abs
Bridge (Plank)	-	-	00:30	30
	-	-	00:30	30
	-	-	00:30	30
Side Plank with Oblique Twist	-	-	00:30	30
	-	-	00:30	30
	-	-	00:30	30
V Sit-Ups	-	-	00:10	30
	-	-	00:10	30
	-	-	00:10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 5%	0.000 miles	15	0

Day 3

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 5%	1.000 miles	20	0

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