BACK BICEPS DAY

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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Created By:

Climene on March 03, 2017

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Workout Category:

Strength Training Only

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

Thighs, Calves, Abs, Back, Trapezius, Biceps

Tags:

back biceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Exercise Time	Rest (sec.)
Thighs
Barbell Squats	27 kg.	10	-	60
	27 kg.	10	-	60
	37 kg.	10	-	60
Barbell Lunges	17 kg.	10	-	60
	17 kg.	10	-	60
	17 kg.	10	-	60
Romanian Deadlift	37 kg.	10	-	60
	37 kg.	10	-	60
	37 kg.	10	-	60
Calves
Standing Calf Raises	-	30	-	60
Abs
Barbell Rollout	-	12	-	30
	-	12	-	30
	-	12	-	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Exercise Time	Rest (sec.)
Back
Pull Ups	-	8	-	60
	-	8	-	60
	-	8	-	60
Seated Cable Rows	40 kg.	10	-	60
	40 kg.	10	-	60
	40 kg.	10	-	60
Straight Arm Cable Pulldown	15 kg.	10	-	60
	15 kg.	10	-	60
	15 kg.	10	-	60
Plank Single-Arm Dumbbell Row	7 kg.	10	-	60
	7 kg.	10	-	60
	7 kg.	10	-	60
Trapezius
Barbell Shrugs	37 kg.	10	-	60
	37 kg.	10	-	60
	37 kg.	10	-	60
Biceps
Standing Barbell Curls	17 kg.	10	-	60
	17 kg.	10	-	60
	17 kg.	10	-	60
Standing Barbell Reverse Curls	17 kg.	10	-	60
	17 kg.	10	-	60
	17 kg.	10	-	60

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