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Workout Routine Upper Body

This document contains a workout routine for upper body exercises. It includes a 10 minute warmup on a treadmill followed by 11 exercises: vertical chest press, preacher curl, lateral raise, pectoral fly, dumbbell alternate biceps curl, triceps pulldown, barbell bench press, low row, wide grip lat pulldown, lying T-bar row, and Smith machine shrug. For each exercise, the routine tracks the warmup set, weight lifted for sets 1-3, and attempt at reps. Rest periods of 60 seconds between sets and 90 seconds between exercises are prescribed.

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286 views3 pages

Workout Routine Upper Body

This document contains a workout routine for upper body exercises. It includes a 10 minute warmup on a treadmill followed by 11 exercises: vertical chest press, preacher curl, lateral raise, pectoral fly, dumbbell alternate biceps curl, triceps pulldown, barbell bench press, low row, wide grip lat pulldown, lying T-bar row, and Smith machine shrug. For each exercise, the routine tracks the warmup set, weight lifted for sets 1-3, and attempt at reps. Rest periods of 60 seconds between sets and 90 seconds between exercises are prescribed.

Uploaded by

vp989
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
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Day: ______________

Warmup Exercise
Treadmill
No
.
1
2
3
4
5
6
7
8
9
10
11

Duration
10 min

Time:

Start =
End =

Speed
5.0

MAIN WORKOUT ROUTINE: UPPER BODY


AR2
Warmup Set WL1 WL1
Set 1 Set 2 Set 3 Comments

Exercise
Vertical Chest Press
Preacher Curl
Lateral Raise
Pectoral Fly
Dumbbell Alternate Biceps
Curl
Triceps Pulldown
Barbell Bench Press
Low Row
Wide Grip Lat Pulldown
Lying T-Bar Row
Smith Machine Shrug
Day: ______________
Warmup Exercise
Treadmill

No
.
1
2
3
4

Date: _________________

Date: _________________
Duration
10 min

Time:

Start =
End =

Speed
5.0

MAIN WORKOUT ROUTINE: UPPER BODY


AR2
1
1
Warmup Set WL WL
Set 1 Set 2 Set 3 Comments

Exercise
Vertical Chest Press
Preacher Curl
Lateral Raise
Pectoral Fly
Dumbbell Alternate Biceps
5
Curl
6 Triceps Pulldown
7 Barbell Bench Press
8 Low Row
9 Wide Grip Lat Pulldown
10 Lying T-Bar Row
NOTES:
1
WL = Weight Lifted, in lbs
2
AR = Attempt the Reps
Warmup Set consists of 15 reps for every exercise.
Rest for 60 sec between sets and 90 sec between exercises.

11

Smith Machine Shrug

Day: ______________
Warmup Exercise
Treadmill
No
.
1
2
3
4
5
6
7
8
9
10
11

Duration
10 min

Time:

Start =
End =

Speed
5.0

MAIN WORKOUT ROUTINE: UPPER BODY


AR2
Warmup Set WL1 WL1
Set 1 Set 2 Set 3 Comments

Exercise
Vertical Chest Press
Preacher Curl
Lateral Raise
Pectoral Fly
Dumbbell Alternate Biceps
Curl
Triceps Pulldown
Barbell Bench Press
Low Row
Wide Grip Lat Pulldown
Lying T-Bar Row
Smith Machine Shrug
Day: ______________
Warmup Exercise
Treadmill

No
.
1
2
3
4

Date: _________________

Date: _________________
Duration
10 min

Time:

Start =
End =

Speed
5.0

MAIN WORKOUT ROUTINE: UPPER BODY


AR2
1
1
Warmup Set WL WL
Set 1 Set 2 Set 3 Comments

Exercise
Vertical Chest Press
Preacher Curl
Lateral Raise
Pectoral Fly
Dumbbell Alternate Biceps
5
Curl
6 Triceps Pulldown
NOTES:
1
WL = Weight Lifted, in lbs
2
AR = Attempt the Reps
Warmup Set consists of 15 reps for every exercise.
Rest for 60 sec between sets and 90 sec between exercises.

7
8
9
10
11

Barbell Bench Press


Low Row
Wide Grip Lat Pulldown
Lying T-Bar Row
Smith Machine Shrug

NOTES:
1
WL = Weight Lifted, in lbs
2
AR = Attempt the Reps
Warmup Set consists of 15 reps for every exercise.
Rest for 60 sec between sets and 90 sec between exercises.

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