BACK AND BICEP IN 45 MIN.

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:

bearman3 on July 21, 2010

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Back, Biceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Bent-Over Barbell Rows	45 lbs.	15	60
	95 lbs.	12	60
	95 lbs.	10	60
	95 lbs.	10	60
Wide-Grip Front Pulldowns	115 lbs.	10	60
	115 lbs.	10	60
	115 lbs.	10	60
	120 lbs.	10	60
Seated Cable Rows	135 lbs.	10	60
	135 lbs.	10	60
	135 lbs.	10	60
Biceps
Barbell Preacher Curls	65 lbs.	8	60
	65 lbs.	8	60
Incline Dumbbell Curls	20 lbs.	14	60
	20 lbs.	14	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

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