WEIDER HOME GYM START UPPER BODY ARM

Use this 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.

Rating:

Created By:

rlewis8761 on March 27, 2010

Users:

3 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Strength Training Only

Target Gender:

Men

Body Parts:

Chest, Shoulders, Back, Trapezius, Biceps, Triceps

Description

stater routine for weider 4850, weight number in sets refers to weight plate in stack not lbs. this is a personal workout not meant for other, cant save it without being made public.

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pec Deck Flyes	2 lbs.	15	60
	2 lbs.	15	60
	2 lbs.	15	60
Machine Chest Press	2 lbs.	15	60
	2 lbs.	15	60
	2 lbs.	15	60
	2 lbs.	15	60
	2 lbs.	15	60
	2 lbs.	15	60
Shoulders
Machine Shoulder Press	2 lbs.	15	60
	2 lbs.	15	60
	2 lbs.	15	60
Standing Shoulder Pull, Internal Rotation	2 lbs.	15	60
	2 lbs.	15	60
	2 lbs.	15	60
Standing Shoulder Pull, External Rotation	2 lbs.	15	60
	2 lbs.	15	60
	2 lbs.	15	60
Lateral Cable Raises	-	15	60
	-	15	60
	-	15	60
Back
Wide-Grip Front Pulldowns	3 lbs.	15	60
	3 lbs.	15	60
	3 lbs.	15	60
Close-Grip Pulldowns	3 lbs.	15	60
	3 lbs.	15	60
	3 lbs.	15	60
Wide-Grip Behind-The-Neck Pulldowns	3 lbs.	15	60
	3 lbs.	15	60
	3 lbs.	15	60
Seated Cable Pulldowns	-	15	60
	-	15	60
	-	15	60
Single-Arm Lat Pulldown	-	15	60
	-	15	60
	-	15	60
Seated Cable Rows	-	15	60
	-	15	60
	-	15	60
Cable Chop (Woodchopper)	-	15	60
	-	15	60
	-	15	60
Trapezius
Barbell Upright Rows	-	15	60
	-	15	60
	-	15	60
Biceps
Standing Barbell Curls	-	15	60
	-	15	60
	-	15	60
Standing Barbell Reverse Curls	-	15	60
	-	15	60
	-	15	60
Standing Cable Bicep Curls: Alternating	-	15	60
	-	15	60
	-	15	60
Triceps
Triceps Cable Pushdowns	-	15	60
	-	15	60
	-	15	60
Reverse-Grip Triceps Extension	-	15	60
	-	15	60
	-	15	60
Bent-Over Triceps Cable Extension	-	15	60
	-	15	60
	-	15	60

Workout routine comments

No comments have been posted yet.

Other People using this workout program

casamacs
70 M

mwonta
57 M

daveincnj
57 M