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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Rating:
 Unrated
Created By:
johnjacob on October 30, 2009
Users:
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Concentration Curls35 lbs.1060
35 lbs.1060
35 lbs.1060
Standing Alternate Dumbbell Curls25 lbs.6060
25 lbs.6060
25 lbs.6060
Standing Dumbbell Curls35 lbs.1060
35 lbs.1060
35 lbs.-60
Back
Inverted Row-1060
-1060
-1060
Pull Up with Neutral Grip-1060
-1060
-1060
Reverse Fly25 lbs.1060
25 lbs.1060
25 lbs.1060
Seated Cable Rows65 lbs.1060
65 lbs.1060
65 lbs.1060
Day 5
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Ball Crunches-3030
-3030
Dumbbell Side Bends45 lbs.1030
45 lbs.1030
45 lbs.1030
Hanging Leg Raises-1030
-1030
-1030
V Sit-Ups-3030
-3030
Windshield Wiper-1030
-1030
-1030
Back
Plate Good Morning45 lbs.1060
45 lbs.1060
45 lbs.1060
Reverse Hyperextension-1560
-1560
-1560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Short Run0.000 miles0-

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