BOWFLEX 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:

ctjohnsonweb on February 23, 2011

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Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Back, Shoulders, Thighs, Biceps, Triceps, Forearms

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Seated Cable Chest Press	80 lbs.	15	60
	90 lbs.	10	60
	100 lbs.	8	60
Back
Seated Cable Rows	60 lbs.	15	60
	80 lbs.	10	60
	100 lbs.	5	60
Wide-Grip Front Pulldowns	60 lbs.	15	60
	80 lbs.	8	60
	100 lbs.	5	60
Wide-Grip Behind-The-Neck Pulldowns	60 lbs.	15	60
	80 lbs.	8	60
	100 lbs.	5	60
Shoulders
Standing Cable, External Rotation	20 lbs.	10	60
	30 lbs.	8	60
	40 lbs.	5	60
Thighs
Dumbbell Squats	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Romanian Deadlift	100 lbs.	8	60
	110 lbs.	6	60
	120 lbs.	4	60
Biceps
Cable Curls	20 lbs.	12	60
	30 lbs.	10	60
	40 lbs.	5	60
Triceps
Triceps Cable Pushdowns	60 lbs.	12	60
	70 lbs.	10	60
	80 lbs.	8	60
Bent-Over Triceps Cable Extension	60 lbs.	10	60
	70 lbs.	8	60
	80 lbs.	5	60
Forearms
Dumbbell Wrist Curls	20 lbs.	15	60
	20 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Ride	4.000 miles	60	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Seated Cable Chest Press	80 lbs.	15	60
	90 lbs.	10	60
	100 lbs.	8	60
Back
Seated Cable Rows	60 lbs.	15	60
	80 lbs.	10	60
	100 lbs.	5	60
Wide-Grip Front Pulldowns	60 lbs.	15	60
	80 lbs.	8	60
	100 lbs.	5	60
Wide-Grip Behind-The-Neck Pulldowns	60 lbs.	15	60
	80 lbs.	8	60
	100 lbs.	5	60
Shoulders
Standing Cable, External Rotation	20 lbs.	10	60
	30 lbs.	8	60
	40 lbs.	5	60
Thighs
Dumbbell Squats	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Romanian Deadlift	100 lbs.	8	60
	110 lbs.	6	60
	120 lbs.	4	60
Biceps
Cable Curls	20 lbs.	12	60
	30 lbs.	10	60
	40 lbs.	5	60
Triceps
Triceps Cable Pushdowns	60 lbs.	12	60
	70 lbs.	10	60
	80 lbs.	8	60
Bent-Over Triceps Cable Extension	60 lbs.	10	60
	70 lbs.	8	60
	80 lbs.	5	60
Forearms
Dumbbell Wrist Curls	20 lbs.	15	60
	20 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Ride	0.000 miles	0	-

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