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.
no_photo
Rating:
 Unrated
Created By:
mmorris82 on March 10, 2010
Comments:
Workout Category:
Toning
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Back, Biceps, Forearms, Abs, Chest, Triceps, Shoulders, Trapezius, Thighs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Machine Seated Rows90 lbs.1260
90 lbs.1260
90 lbs.1260
Cable Chop (Woodchopper)60 lbs.1260
60 lbs.1260
60 lbs.1260
Seated Cable Rows: Overhead80 lbs.1260
80 lbs.1260
80 lbs.1260
Wide Grip Front Chin-Ups-1560
-1560
-1560
Biceps
Kneeling Cable, Internal Rotation20 lbs.1260
20 lbs.1260
20 lbs.1260
Concentration Curls25 lbs.1260
25 lbs.1260
25 lbs.1260
Suicide Curls20 lbs.1260
20 lbs.1260
20 lbs.1260
Standing Barbell Curls50 lbs.1260
50 lbs.1260
50 lbs.1260
50 lbs.1260
Forearms
Dumbbell Reverse Wrist Curls15 lbs.1260
15 lbs.1260
15 lbs.1260
Dumbbell Wrist Curls20 lbs.1260
20 lbs.1260
20 lbs.1260
Abs
Ball Crunches-2030
-2030
Bicycle Crunches-2030
-2030
Weighted Crunch-2030
-2030
Day 5
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press110 lbs.1060
110 lbs.1060
110 lbs.1060
Cable Crossovers60 lbs.1260
60 lbs.1260
60 lbs.1260
Incline Barbell Press180 lbs.1060
180 lbs.1060
180 lbs.1060
140 lbs.460
Parallel-Bar Dips-2060
-2060
-2060
Triceps
Machine Triceps Extensions70 lbs.1060
70 lbs.1060
70 lbs.1060
One-Arm Dumbbell Extensions50 lbs.1060
50 lbs.1060
50 lbs.1060
Abs
Bicycle Crunches-2030
-2030
Medicine Ball Rotations-2030
-2030
Weighted Crunch-2030
-2030

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