Training Programs - Upper Body Program A

Name _____________________ Date __________________ Day _____________________
Session _____________________ Body Parts __________________ Time _____________________
Set Exercise
Load
Last workout
Reps
Load
This workout
Reps
start 15
Speed
Start 3 cnt.
Rest
60 Sec.
1 Lat Pulldown / neutral hands
-
- - - - -
2 Lat Pulldown / neutral hands - - - - - -
3 DB Bench Press / flat bench - - - - - -
4 DB Bench Press / flat bench
-
-
- - - -
5 Seated Cable Row - - - - - -
6 Seated Cable Row
-
- - - - -
7 Pec Dec - - - - - -
8 Pec Dec
-
- - - - -
9 DB Lateral Raises - - - - - -
10 DB Lateral Raises
-
- - - - -
11 Shrugs - - - - - -
12 Shrugs
-
- - - - -
13 Tricep Kickbacks R
-
- - - - -
14 Tricep Kickbacks L
-
- - - - -
15 Tricep Kickbacks R - - - - - -
16 Tricep Kickbacks L
-
- - - - -
17 Dumbbell Curls / Hammer - - - - - -
18 Dumbbell Curls / Hammer
-
- - - - -
Stretch Before & After Workout

Interval Bike or Stairs, etc.
( 10 min) After Workout.
THR =
Notes DB's = Dumbbells

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