UPPER & LOWER BODY WORKOUT

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:

dalj on January 15, 2013

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Chest, Back, Shoulders, Biceps, Triceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Flat Bench Dumbbell Flyes	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Back
Machine Seated Rows	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Shoulders
Standing Dumbbell Press	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Triceps
Machine Triceps Dips	5 lbs.	10	60
	5 lbs.	10	60
	5 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0.000 miles	0	-
Elliptical Trainer	0.000 miles	0	-

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