Archive for December, 2009

Workout Charts (upper body)

Wednesday, December 30th, 2009

Shoulders             
Target
Page #
Weight/ Reps

Pushup                                  
warm-up
 
 

Arnold Press
shoulders, triceps
68
 

Lateral Raise
medial deltoids    
68
 

Front Raise
front deltoids       
69
 

Reverse Fly
upper back, rear deltoids
151
 

Dumbbell Scarecrow          
shoulders, external rotators
70
 

Lateral Internal Rotation
internal rotators
117
 

                                                                                                               

Arms
Target
Page #
Weight/ Reps

Chin-up
warm-up
 
 

Zottman Curl
bicep, brac
81
 

Concentration Curl
bicep
124
 

Military Press
shoulders, triceps
72
 

Triceps Pushdown
triceps
121
 

Standing Wrist Curl
wrist flexors
80
 

Reverse Wrist Curl
forearms
169
 

 

Chest/ Upper Back
Target
Page #
Weight/ Reps

Dips
warm-up
 
 

Incline Bench Press
upper chest, shoulders, triceps
141
 

High Row
upper back, biceps
108
 

Incline Fly
chest, shoulders
139
 

Face Pull
upper back, traps, biceps
112
 

High Cable Fly
chest, front [...]