BACK AND BICEP

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:

johnjacob on October 30, 2009

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Biceps, Back, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Concentration Curls	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
Standing Alternate Dumbbell Curls	25 lbs.	60	60
	25 lbs.	60	60
	25 lbs.	60	60
Standing Dumbbell Curls	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	-	60
Back
Inverted Row	-	10	60
	-	10	60
	-	10	60
Pull Up with Neutral Grip	-	10	60
	-	10	60
	-	10	60
Reverse Fly	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Seated Cable Rows	65 lbs.	10	60
	65 lbs.	10	60
	65 lbs.	10	60

Day 5

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Ball Crunches	-	30	30
	-	30	30
Dumbbell Side Bends	45 lbs.	10	30
	45 lbs.	10	30
	45 lbs.	10	30
Hanging Leg Raises	-	10	30
	-	10	30
	-	10	30
V Sit-Ups	-	30	30
	-	30	30
Windshield Wiper	-	10	30
	-	10	30
	-	10	30
Back
Plate Good Morning	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Reverse Hyperextension	-	15	60
	-	15	60
	-	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Short Run	0.000 miles	0	-

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