This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Andra
Rating:
 Rating: 5.0/5.0
Created By:
Andra on August 10, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls8 lbs.1260
8 lbs.1060
10 lbs.860
Machine Preacher Curls20 lbs.1290
20 lbs.1290
20 lbs.1290
Concentration Curls5 lbs.1590
5 lbs.1590
5 lbs.1590
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Triceps
Triceps Cable Pushdowns15 lbs.1260
20 lbs.1060
20 lbs.860
One-Arm Dumbbell Extensions5 lbs.1290
5 lbs.1290
5 lbs.1290
One-Arm Dumbbell Kickbacks5 lbs.1590
5 lbs.1590
5 lbs.1590
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-

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