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.
Blackfoot95
Rating:
 Unrated
Created By:
Blackfoot95 on June 02, 2009
Users:
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press160 lbs.1260
180 lbs.1060
200 lbs.860
220 lbs.660
220 lbs.1260
Leg Extensions50 lbs.1260
Lying Leg Curls35 lbs.1260
40 lbs.1060
45 lbs.860
50 lbs.660
50 lbs.1260
Dumbbell Lunges25 lbs.1260
Calves
Seated Calf Raises60 lbs.1260
70 lbs.1060
80 lbs.860
100 lbs.660
120 lbs.1260
Calf Presses220 lbs.1260
Abs
Incline Sit-Ups-1230
-1030
-830
-630
-1230
Bench Knee Tucks-1230
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press40 lbs.1260
45 lbs.1060
50 lbs.860
50 lbs.660
45 lbs.1260
Dumbbell Flyes25 lbs.1260
Shoulders
Seated Dumbbell Press20 lbs.1260
25 lbs.1060
25 lbs.860
25 lbs.660
25 lbs.1260
Trapezius
Barbell Upright Rows65 lbs.1260
Back
Wide-Grip Front Pulldowns62 lbs.1260
62 lbs.1060
75 lbs.860
87 lbs.660
87 lbs.1260
One-Arm Dumbbell Bent-Over Rows40 lbs.1260
Triceps
Triceps Cable Pushdowns50 lbs.1260
50 lbs.1060
60 lbs.860
70 lbs.660
70 lbs.1260
Triceps Bench Dips-1260
Biceps
Standing Barbell Curls35 lbs.1260
45 lbs.1060
55 lbs.860
65 lbs.660
55 lbs.1260
Standing Alternate Dumbbell Curls20 lbs.1260

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