UPPER BODY - BEG

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:

CitySlik on July 04, 2009

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Workout Category:

Strength Training Only

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Chest, Biceps, Lower Back, Triceps, Abs

Description

Back to the gym (upper body) - About 6 weeks at twice per week

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	75 lbs.	12	60
	95 lbs.	10	60
	115 lbs.	8	60
Biceps
Barbell Preacher Curls	30 lbs.	12	60
	30 lbs.	12	60
	50 lbs.	8	60
Lower Back
Machine Low Back Extensions	70 lbs.	12	60
	90 lbs.	12	60
	110 lbs.	12	60
Triceps
Machine Triceps Extensions	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Back
Lat Pulldown with Neutral Grip	50 lbs.	12	60
	50 lbs.	12	60
	62 lbs.	12	60
Abs
Dumbbell Side Bends	20 lbs.	12	30
	20 lbs.	12	30
	20 lbs.	12	30
Crunches	-	20	30
	-	20	30
	-	20	30

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	75 lbs.	12	60
	95 lbs.	10	60
	115 lbs.	8	60
Biceps
Barbell Preacher Curls	30 lbs.	12	60
	30 lbs.	12	60
	50 lbs.	8	60
Lower Back
Machine Low Back Extensions	70 lbs.	12	60
	90 lbs.	12	60
	110 lbs.	12	60
Triceps
Machine Triceps Extensions	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Back
Lat Pulldown with Neutral Grip	50 lbs.	12	60
	50 lbs.	12	60
	62 lbs.	12	60
Abs
Dumbbell Side Bends	20 lbs.	12	30
	20 lbs.	12	30
	20 lbs.	12	30
Crunches	-	20	30
	-	20	30
	-	20	30

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