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:
 Rating: 4.0/5.0
Created By:
mythicphoenix on August 29, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Biceps, Forearms, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Barbell Curls50 lbs.1060
55 lbs.860
55 lbs.660
60 lbs.460
Standing Alternate Dumbbell Curls25 lbs.1060
25 lbs.860
25 lbs.660
Seated Hammer Curls20 lbs.1260
20 lbs.1060
20 lbs.860
Machine Preacher Curls45 lbs.1290
45 lbs.1290
45 lbs.1290
Standing Barbell Reverse Curls30 lbs.1060
30 lbs.1060
Concentration Curls12 lbs.1590
12 lbs.1590
Forearms
Barbell Wrist Curls40 lbs.1260
45 lbs.1060
45 lbs.860
Barbell Reverse Wrist Curls20 lbs.1260
20 lbs.1060
20 lbs.860
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
Lying Triceps Extensions50 lbs.1060
55 lbs.860
55 lbs.660
60 lbs.460
Triceps Cable Pushdowns45 lbs.1060
45 lbs.860
50 lbs.660
One-Dumbbell Triceps Extensions25 lbs.1260
25 lbs.1060
30 lbs.860
One-Arm Dumbbell Kickbacks12 lbs.1290
12 lbs.1290
12 lbs.1290
Dumbbell Triceps Press30 lbs.1590
30 lbs.1590
Triceps Parallel-Bar Dips-2060
-2060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-

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