This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
mikejay7 on December 30, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Biceps, Triceps, Lower Back
Description
all upper body

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press: Speed--60
--60
--60
Incline Barbell Bench Press: Speed--60
--60
--60
Cable Crossovers--60
--60
--60
Pushups--60
--60
--60
Pushups: Feet on Swiss Ball--60
--60
--60
Back
Chinup--60
--60
--60
Lat Pulldown with Neutral Grip--60
--60
--60
Machine Seated Rows--60
--60
--60
One-Arm Dumbbell Bent-Over Rows--60
--60
--60
Biceps
EZ Curl Bar Curls--60
--60
Standing Barbell Curls--60
--60
Triceps
Rings: Triceps Dips--60
--60
--60
Rope Extensions--60
--60
--60
Triceps Cable Pushdowns--60
--60
--60
Lower Back
Back Extensions--60
--60
--60
Back Extension: Ground--60
--60
--60
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press: Speed--60
--60
--60
Incline Barbell Bench Press: Speed--60
--60
--60
Cable Crossovers--60
--60
--60
Pushups--60
--60
--60
Pushups: Feet on Swiss Ball--60
--60
--60
Back
Chinup--60
--60
--60
Lat Pulldown with Neutral Grip--60
--60
--60
Machine Seated Rows--60
--60
--60
One-Arm Dumbbell Bent-Over Rows--60
--60
--60
Biceps
EZ Curl Bar Curls--60
--60
Standing Barbell Curls--60
--60
Triceps
Rings: Triceps Dips--60
--60
--60
Rope Extensions--60
--60
--60
Triceps Cable Pushdowns--60
--60
--60
Lower Back
Back Extensions--60
--60
--60
Back Extension: Ground--60
--60
--60

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