This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
jfisherman on January 05, 2010
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Biceps, Forearms, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Barbell Curls55 lbs.1060
55 lbs.860
60 lbs.660
65 lbs.460
Standing Alternate Dumbbell Curls25 lbs.1060
25 lbs.860
30 lbs.660
Seated Hammer Curls20 lbs.1260
20 lbs.1060
25 lbs.860
Machine Preacher Curls45 lbs.1290
45 lbs.1290
45 lbs.1290
Standing Barbell Reverse Curls30 lbs.1060
30 lbs.1060
Concentration Curls15 lbs.1590
15 lbs.1590
Forearms
Barbell Wrist Curls40 lbs.1260
45 lbs.1060
50 lbs.860
Barbell Reverse Wrist Curls20 lbs.1260
20 lbs.1060
20 lbs.860
Abs
Barbell Rollout with Pushup--30
Weighted Crunch--30
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Barbell Curls55 lbs.1060
55 lbs.860
60 lbs.660
65 lbs.460
Standing Alternate Dumbbell Curls25 lbs.1060
25 lbs.860
30 lbs.660
Seated Hammer Curls20 lbs.1260
20 lbs.1060
25 lbs.860
Machine Preacher Curls45 lbs.1290
45 lbs.1290
45 lbs.1290
Standing Barbell Reverse Curls30 lbs.1060
30 lbs.1060
Concentration Curls15 lbs.1590
15 lbs.1590
Forearms
Barbell Wrist Curls40 lbs.1260
45 lbs.1060
50 lbs.860
Barbell Reverse Wrist Curls20 lbs.1260
20 lbs.1060
20 lbs.860
Abs
Barbell Rollout with Pushup--30
Weighted Crunch--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles0-

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