UPPER BODY SMOKE

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:

Blackfoot95 on June 02, 2009

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Thighs, Calves, Abs, Chest, Shoulders, Trapezius, Back, Triceps, Biceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	160 lbs.	12	60
	180 lbs.	10	60
	200 lbs.	8	60
	220 lbs.	6	60
	220 lbs.	12	60
Leg Extensions	50 lbs.	12	60
Lying Leg Curls	35 lbs.	12	60
	40 lbs.	10	60
	45 lbs.	8	60
	50 lbs.	6	60
	50 lbs.	12	60
Dumbbell Lunges	25 lbs.	12	60
Calves
Seated Calf Raises	60 lbs.	12	60
	70 lbs.	10	60
	80 lbs.	8	60
	100 lbs.	6	60
	120 lbs.	12	60
Calf Presses	220 lbs.	12	60
Abs
Incline Sit-Ups	-	12	30
	-	10	30
	-	8	30
	-	6	30
	-	12	30
Bench Knee Tucks	-	12	30

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	40 lbs.	12	60
	45 lbs.	10	60
	50 lbs.	8	60
	50 lbs.	6	60
	45 lbs.	12	60
Dumbbell Flyes	25 lbs.	12	60
Shoulders
Seated Dumbbell Press	20 lbs.	12	60
	25 lbs.	10	60
	25 lbs.	8	60
	25 lbs.	6	60
	25 lbs.	12	60
Trapezius
Barbell Upright Rows	65 lbs.	12	60
Back
Wide-Grip Front Pulldowns	62 lbs.	12	60
	62 lbs.	10	60
	75 lbs.	8	60
	87 lbs.	6	60
	87 lbs.	12	60
One-Arm Dumbbell Bent-Over Rows	40 lbs.	12	60
Triceps
Triceps Cable Pushdowns	50 lbs.	12	60
	50 lbs.	10	60
	60 lbs.	8	60
	70 lbs.	6	60
	70 lbs.	12	60
Triceps Bench Dips	-	12	60
Biceps
Standing Barbell Curls	35 lbs.	12	60
	45 lbs.	10	60
	55 lbs.	8	60
	65 lbs.	6	60
	55 lbs.	12	60
Standing Alternate Dumbbell Curls	20 lbs.	12	60

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