UPPER BOD

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

swalke12 on February 18, 2010

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	150 lbs.	8	60
	150 lbs.	8	60
	150 lbs.	8	60
	150 lbs.	8	60
Pec Deck Flyes	50 lbs.	12	60
	50 lbs.	12	60
Machine Incline Chest Press	90 lbs.	12	60
	90 lbs.	12	60
Back
Close-Grip Pulldowns	100 lbs.	8	60
	100 lbs.	8	60
	100 lbs.	8	60
	100 lbs.	8	60
Wide-Grip Front Pulldowns	90 lbs.	11	60
	90 lbs.	11	60
Machine Pullovers	50 lbs.	12	60
	50 lbs.	12	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Machine Shoulder Press	100 lbs.	8	60
	100 lbs.	8	60
	100 lbs.	8	60
Machine Lateral Raises	25 lbs.	13	60
	25 lbs.	13	60
Trapezius
Dumbbell Upright Rows	20 lbs.	8	60
	20 lbs.	8	60
Dumbbell Shrugs	40 lbs.	11	60
	40 lbs.	11	60
Triceps
Machine Triceps Extensions	60 lbs.	8	60
	60 lbs.	8	60
	60 lbs.	8	60
Triceps Cable Pushdowns	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

No comments have been posted yet.