BACK & BICEPS

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:
cc1234 on December 29, 2012
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Back, Biceps, Abs
Workout Length:
7 days
Workout Days:
Tuesday, Friday

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Workout Routine Sample

Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Close-Grip Pulldowns60 lbs.1560
70 lbs.1260
80 lbs.1060
90 lbs.860
Seated Cable Pulldowns50 lbs.1560
60 lbs.1260
70 lbs.1060
80 lbs.860
Seated Cable Extensions50 lbs.1560
60 lbs.1260
70 lbs.1060
80 lbs.860
Wide-Grip Front Pulldowns50 lbs.1560
60 lbs.1260
70 lbs.1060
80 lbs.860
50 lbs.1560
60 lbs.1260
70 lbs.1060
80 lbs.860
Biceps
Seated Dumbbell Inner Curls10 lbs.1560
10 lbs.1260
10 lbs.1060
10 lbs.860
Standing Barbell Curls30 lbs.2160
30 lbs.2160
30 lbs.2160
30 lbs.2160
30 lbs.2160
Seated Hammer Curls10 lbs.1560
10 lbs.1260
10 lbs.1060
10 lbs.860
Cable Curls30 lbs.1560
35 lbs.1260
40 lbs.1060
40 lbs.860
25 lbs.1560
30 lbs.1260
35 lbs.1060
35 lbs.860
Abs
Machine Crunches65 lbs.1530
65 lbs.1530
65 lbs.1530
65 lbs.1530
65 lbs.1530

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