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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Rating:
 Unrated
Created By:
motorman on September 07, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Shoulders, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
30 Degree Dumbbell Raises20 lbs.2060
20 lbs.2060
Decline or Braced Dumbbell Row20 lbs.2060
Lateral Dumbbell Raises20 lbs.2060
Seated Dumbbell Press20 lbs.2060
Biceps
Concentration Curls20 lbs.2060
Dumbbell Bicep Curls: Single-Leg20 lbs.2060
Seated Hammer Curls20 lbs.2060
Forearms
Dumbbell Reverse Wrist Curls20 lbs.1560
Dumbbell Wrist Curls20 lbs.3060
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
30 Degree Dumbbell Raises20 lbs.2060
20 lbs.2060
Decline or Braced Dumbbell Row20 lbs.2060
Lateral Dumbbell Raises20 lbs.2060
Seated Dumbbell Press20 lbs.2060
Biceps
Concentration Curls20 lbs.2060
Dumbbell Bicep Curls: Single-Leg20 lbs.2060
Seated Hammer Curls20 lbs.2060

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