YEAR LONG TRAINING

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 28, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Biceps, Triceps, Forearms, Shoulders, Back, Chest, Trapezius
Description
This Workout Will Use Muscle confusion through out the whole year

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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 Curls15 lbs.1560
15 lbs.1560
15 lbs.1560
Barbell Wrist Curls15 lbs.1560
15 lbs.1560
15 lbs.1560
Dumbbell Reverse Wrist Curls15 lbs.1560
15 lbs.1560
15 lbs.1560
Dumbbell Wrist Curls15 lbs.1560
15 lbs.1560
15 lbs.1560
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running3.000 miles30-

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