UPPER BODY PLAN

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:

tgrodski0320 on April 18, 2010

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Lat Pulldown with Neutral Grip	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Triceps
Triceps Bench Dips	-	20	60
	-	20	60
Close-Grip Bench Press	20 lbs.	20	60
	20 lbs.	20	60
	20 lbs.	20	60
Chest
Barbell Bench Press	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
	50 lbs.	10	60
	50 lbs.	10	60
Incline Barbell Press	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
	50 lbs.	10	60
	50 lbs.	10	60
Shoulders
Seated Barbell Front Press	30 lbs.	15	60
	30 lbs.	15	60
Seated Behind-The-Neck Press	20 lbs.	20	60
	20 lbs.	20	60
Forearms
Barbell Wrist Curls	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
Barbell Reverse Wrist Curls	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Biceps
Barbell Preacher Curls	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Abs
Bench Knee Tucks	-	20	30
	-	20	30
	-	20	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Incline Chest Press	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Triceps
One-Arm Dumbbell Extensions	8 lbs.	8	60
	8 lbs.	8	60
	8 lbs.	8	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
Crunches	-	20	30
	-	20	30

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