WORKOUT :B NOVEMBERR

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

crazyhorse454 on November 08, 2012

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Triceps, Biceps, Forearms, Lower Back, Shoulders

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Thursday, Friday, Saturday

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
One-Arm Dumbbell Kickbacks	-	20	15
	-	20	15
One-Arm Dumbbell Extensions	-	25	15
	-	25	15
Dumbbell Triceps Press	-	25	20
	-	25	20
Biceps
Standing Alternate Dumbbell Curls	-	40	10
	-	40	10
Seated Hammer Curls	-	20	10
	-	20	10
Triceps
Pushups: Close Grip	-	4	15
	-	4	20
	-	4	15
Forearms
Dumbbell Wrist Curls	-	30	10
	-	30	10

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	1 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Back Extension: Plank Hold with Lift	-	10	20
	-	10	20
Back
Chinup	-	5	15
	-	8	15
	-	5	15
Dumbbell Plank Row	-	6	10
	-	6	10
	-	6	10
Shoulders
Lateral Dumbbell Raises	-	20	20
	-	20	20
Front Dumbbell Raises	-	20	20
	-	20	20
Standing Dumbbell Press	-	20	10
	-	20	10

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	1 miles	0	-
100 Meter Repeats	0 miles	0	-

No comments have been posted yet.