BIECEPT WORKOUT

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:
scottmoman on August 14, 2009
Users:
Comments:
Workout Category:
Stretching
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Biceps, Forearms, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Barbell Curls65 lbs.1060
70 lbs.860
70 lbs.660
75 lbs.460
Standing Alternate Dumbbell Curls30 lbs.1060
30 lbs.860
35 lbs.660
Seated Hammer Curls25 lbs.1260
25 lbs.1060
25 lbs.860
Machine Preacher Curls55 lbs.1290
55 lbs.1290
55 lbs.1290
Standing Barbell Reverse Curls40 lbs.1060
40 lbs.1060
Concentration Curls15 lbs.1590
15 lbs.1590
Forearms
Barbell Wrist Curls50 lbs.1260
55 lbs.1060
55 lbs.860
Barbell Reverse Wrist Curls25 lbs.1260
25 lbs.1060
25 lbs.860
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Triceps
Lying Triceps Extensions65 lbs.1060
70 lbs.860
70 lbs.660
75 lbs.460
Triceps Cable Pushdowns55 lbs.1060
60 lbs.860
60 lbs.660
One-Dumbbell Triceps Extensions30 lbs.1260
35 lbs.1060
35 lbs.860
One-Arm Dumbbell Kickbacks15 lbs.1290
15 lbs.1290
15 lbs.1290
Dumbbell Triceps Press40 lbs.1590
40 lbs.1590
Triceps Parallel-Bar Dips-2060
-2060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-

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