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:
Zepo58 on January 02, 2010
Comments:
Workout Category:
Strength Training Only
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Forearms, Shoulders, Chest, Biceps

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Workout Routine Sample

Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Forearms
Dumbbell Reverse Wrist Curls20 lbs.1060
20 lbs.1060
20 lbs.1060
Dumbbell Wrist Curls20 lbs.1060
20 lbs.1060
20 lbs.1060
Shoulders
30 Degree Dumbbell Raises30 lbs.1060
30 lbs.1060
30 lbs.1060
Decline or Braced Dumbbell Row30 lbs.1060
30 lbs.1060
30 lbs.1060
Front Dumbbell Raises30 lbs.1060
30 lbs.1060
30 lbs.1060
Rear Dumbbell Raises30 lbs.1060
30 lbs.1060
30 lbs.1060
Standing Dumbbell Press30 lbs.1060
30 lbs.1060
30 lbs.1060
Chest
Pushups-4060
-4060
-4060
Incline Pushups: Hands on Bench-5060
-5060
-5060
Biceps
Standing Dumbbell Curls30 lbs.1060
30 lbs.1060
30 lbs.1060
Standing Dumbbell Reverse Curls30 lbs.1060
30 lbs.1060
30 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stretching0.000 miles0-
Dumbbell Step-Ups: Crossovers0.000 miles0-
Treadmill Running0.000 miles0-
Day 28
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Forearms
Dumbbell Reverse Wrist Curls20 lbs.1060
20 lbs.1060
20 lbs.1060
Dumbbell Wrist Curls20 lbs.1060
20 lbs.1060
20 lbs.1060
Shoulders
30 Degree Dumbbell Raises30 lbs.1060
30 lbs.1060
30 lbs.1060
Decline or Braced Dumbbell Row30 lbs.1060
30 lbs.1060
30 lbs.1060
Front Dumbbell Raises30 lbs.1060
30 lbs.1060
30 lbs.1060
Rear Dumbbell Raises30 lbs.1060
30 lbs.1060
30 lbs.1060
Standing Dumbbell Press30 lbs.1060
30 lbs.1060
30 lbs.1060
Chest
Pushups-4060
-4060
-4060
Incline Pushups: Hands on Bench-5060
-5060
-5060
Biceps
Standing Dumbbell Curls30 lbs.1060
30 lbs.1060
30 lbs.1060
Standing Dumbbell Reverse Curls30 lbs.1060
30 lbs.1060
30 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stretching0.000 miles20-
Dumbbell Step-Ups: Crossovers0.000 miles5-
Treadmill Running0.000 miles45-

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