Training Programs - Upper Body Program C

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 DB Flyes / flat
-
- - - - -
2 DB Flyes / flat - - - - - -
3 Standing Cable Row - - - - - -
4 Standing Cable Row
-
-
- - - -
5 Ball Push-Ups or Standard Push-Ups - - - - - -
6 Ball Push-Ups or Standard Push-Ups
-
- - - - -
7 Lat Pulldowns / reverse hands - - - - - -
8 Dips / Eccentric
(Jump up & slowly work down - negative)
-
- - - - -
9 Lat Pulldowns / reverse hands - - - - - -
10 DB Military Press
-
- - - - -
11 DB Military Press - - - - - -
12 Shrugs
-
- - - - -
13 Shrugs
-
- - - - -
14 Cable Curls
-
- - - - -
15 Cable Curls - - - - - -
Stretch Before & After Workout

Interval Bike or Stairs, etc.
( 10 min) After Workout.

THR =

Notes DB's = Dumbbells

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