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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:

SBlifeguard on July 08, 2012

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Biceps, Triceps, Back

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday

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Workout Routine Sample

Day 7

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Barbell Curls	60 lbs.	10	60
	60 lbs.	8	60
	60 lbs.	6	60
Standing Alternate Dumbbell Curls	35 lbs.	8	60
	35 lbs.	6	60
	35 lbs.	4	60
	35 lbs.	8	60
	35 lbs.	6	60
	35 lbs.	4	60
Seated Hammer Curls	25 lbs.	12	60
	25 lbs.	10	60
	25 lbs.	8	60
Concentration Curls	20 lbs.	15	60
	20 lbs.	15	60
Triceps
Triceps Cable Pushdowns	80 lbs.	12	60
	80 lbs.	10	60
	80 lbs.	8	60
Weighted Parallel-Bar Dips	25 lbs.	12	60
	25 lbs.	10	60
	25 lbs.	8	60
Close-Grip Bench Press	90 lbs.	12	60
	90 lbs.	10	60
	90 lbs.	8	60
Back
Wide-Grip Front Pulldowns	100 lbs.	12	60
	100 lbs.	10	60
	100 lbs.	18	60
Seated Cable Rows	140 lbs.	12	60
	140 lbs.	10	60
	140 lbs.	8	60
Wide Grip Front Chin-Ups	-	10	60
	-	8	60
	-	6	60
Inverted Row	-	14	60
	-	12	60
	-	10	60

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