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:
tim123 on June 17, 2009
Users:
Comments:
Body Parts:
Biceps, Forearms, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Barbell Curls110 lbs.1060
120 lbs.860
125 lbs.660
135 lbs.460
Standing Alternate Dumbbell Curls50 lbs.1060
55 lbs.860
55 lbs.660
Seated Hammer Curls40 lbs.1260
45 lbs.1060
45 lbs.860
Machine Preacher Curls95 lbs.1290
95 lbs.1290
95 lbs.1290
Standing Barbell Reverse Curls65 lbs.1060
65 lbs.1060
Concentration Curls30 lbs.1590
30 lbs.1590
Forearms
Barbell Wrist Curls85 lbs.1260
95 lbs.1060
100 lbs.860
Barbell Reverse Wrist Curls40 lbs.1260
40 lbs.1060
45 lbs.860
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Triceps
Lying Triceps Extensions110 lbs.1060
120 lbs.860
125 lbs.660
135 lbs.460
Triceps Cable Pushdowns95 lbs.1060
100 lbs.860
110 lbs.660
One-Dumbbell Triceps Extensions55 lbs.1260
55 lbs.1060
60 lbs.860
One-Arm Dumbbell Kickbacks25 lbs.1290
25 lbs.1290
25 lbs.1290
Dumbbell Triceps Press70 lbs.1590
70 lbs.1590
Triceps Parallel-Bar Dips-2060
-2060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-

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