UPPER1

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:

Lyndi on February 28, 2010

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Workout Category:

Toning

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	8 lbs.	12	60
	8 lbs.	12	60
	8 lbs.	12	60
Triceps
Supine Triceps Extensions	8 lbs.	12	60
	8 lbs.	12	60
	8 lbs.	12	60
Back
Standing Dumbbell Rows	8 lbs.	12	60
	8 lbs.	12	60
	8 lbs.	12	60
Biceps
Standing Dumbbell Curls	8 lbs.	12	60
	8 lbs.	12	60
	8 lbs.	12	60
Shoulders
Lateral Dumbbell Raises	8 lbs.	12	60
	8 lbs.	12	60
	8 lbs.	12	60
Abs
Machine Crunches	10 lbs.	-	30
Ball Crunches	-	-	30
Leg Raises	-	-	30

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Calves
Standing Calf Raises	35 lbs.	12	60
Thighs
Squats with Swiss Ball	-	12	60
	-	12	60
	-	10	60
Angled Leg Press	60 lbs.	12	60
	60 lbs.	12	60
	80 lbs.	10	60
Lying Leg Curls	50 lbs.	12	60
	50 lbs.	12	60
	60 lbs.	10	60
Dumbbell Lunges	8 lbs.	12	60
	8 lbs.	12	60
	10 lbs.	10	60
Abs
Bicycle Crunches	-	30	30
Reverse Crunches	-	30	30
Hanging Knee Tucks	-	30	30

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