UPPER BODY WORKOUT 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:

birdflyorc on February 19, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Back, Shoulders, Biceps, Triceps, Forearms

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	25 lbs.	12	60
	25 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
	40 lbs.	8	60
	40 lbs.	8	60
	45 lbs.	6	60
	45 lbs.	6	60
Back
Close-Grip Pulldowns	5 lbs.	12	60
	6 lbs.	10	60
	6 lbs.	8	60
	6 lbs.	8	60
Shoulders
Lateral Dumbbell Raises	15 lbs.	12	60
	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Biceps
Standing Barbell Curls	50 lbs.	12	60
	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Triceps
Triceps Cable Pushdowns	6 lbs.	12	60
	6 lbs.	10	60
	6 lbs.	10	60
	6 lbs.	10	60
Forearms
Barbell Wrist Curls	15 lbs.	12	60
	20 lbs.	10	60
	20 lbs.	10	60
Chest
Cable Crossovers	2 lbs.	10	60
	2 lbs.	10	60
	2 lbs.	10	60
	2 lbs.	10	60
Triceps
Bent-Over Triceps Cable Extension	3 lbs.	10	60
	3 lbs.	10	60
	4 lbs.	10	60
	4 lbs.	10	60

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