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:
Alvatree on September 26, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Biceps, Triceps, Forearms, Shoulders, Back, Chest, Trapezius
Tags:
workout
Description
This Workout Will Use Muscle Confusion

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Barbell One-Arm Biceps Curl25 lbs.860
25 lbs.860
25 lbs.860
Concentration Curls20 lbs.860
20 lbs.860
20 lbs.860
EZ Curl Bar Curls40 lbs.1060
40 lbs.1060
40 lbs.1060
Incline Dumbbell Curls25 lbs.860
25 lbs.860
25 lbs.860
Triceps
Decline Triceps Extension25 lbs.860
25 lbs.860
25 lbs.860
Dumbbell Triceps Press20 lbs.1060
20 lbs.1060
20 lbs.1060
Lying Triceps Extensions30 lbs.860
30 lbs.860
30 lbs.860
One-Arm Dumbbell Extensions15 lbs.1060
15 lbs.1060
15 lbs.1060
Triceps Bench Dips-3060
-3060
-3060
Forearms
Barbell Reverse Wrist Curls10 lbs.1560
10 lbs.1560
10 lbs.1560
Barbell Wrist Curls10 lbs.1560
10 lbs.1560
10 lbs.1560
Dumbbell Reverse Wrist Curls10 lbs.1560
10 lbs.1560
10 lbs.1560
Dumbbell Wrist Curls10 lbs.1560
10 lbs.1560
10 lbs.1560
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Dumbbell Cross Punch20 lbs.860
20 lbs.860
Dumbbell Shoulder Press, Staggered Stance25 lbs.860
25 lbs.860
Front Dumbbell Raises15 lbs.860
15 lbs.860
Plate Pickup Overhead Lift25 lbs.1060
25 lbs.1060
Rear Dumbbell Raises15 lbs.860
15 lbs.860
Seated Dumbbell Press20 lbs.860
20 lbs.860
Back
Plate Bent Over Row25 lbs.1060
25 lbs.1060
25 lbs.1060
Plate Good Morning25 lbs.1060
25 lbs.1060
25 lbs.1060
Pull Up with Neutral Grip-5060
Reverse Fly15 lbs.860
15 lbs.860
15 lbs.860

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