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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Created By:

bryantwd on December 15, 2018

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Biceps, Forearms, Triceps, Shoulders, Trapezius

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	140 lbs.	10	60
	140 lbs.	10	60
	140 lbs.	10	60
Incline Barbell Press	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
Flat Bench Dumbbell Flyes	90 lbs.	15	60
	90 lbs.	15	60
	90 lbs.	15	60
Biceps
Machine Preacher Curls	55 lbs.	15	60
	55 lbs.	15	60
	55 lbs.	15	60
Standing Dumbbell Curls	-	max	60
Forearms
Dumbbell Wrist Curls	-	max	60
Dumbbell Reverse Wrist Curls	-	max	60
Triceps
Triceps Cable Pushdowns	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Rope Extensions	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Bent-Over Triceps Cable Extension	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Shoulders
Front Dumbbell Raises	-	max	60
Lateral Dumbbell Raises	-	max	60
Standing Dumbbell Press	-	max	60
Trapezius
Barbell Shrugs	-	max	60
Modified Shrugs	-	max	60

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