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:
PSU_girl13 on September 30, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Advanced
Target Gender:
Women
Body Parts:
Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls20 lbs.1260
25 lbs.1060
25 lbs.860
Machine Preacher Curls45 lbs.1290
45 lbs.1290
45 lbs.1290
Concentration Curls12 lbs.1590
12 lbs.1590
12 lbs.1590
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
Triceps Cable Pushdowns40 lbs.1260
45 lbs.1060
45 lbs.860
One-Arm Dumbbell Extensions12 lbs.1290
12 lbs.1290
12 lbs.1290
One-Arm Dumbbell Kickbacks10 lbs.1590
10 lbs.1590
10 lbs.1590
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-

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