BACK/BICEPS/ABS

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
karen007
Rating:
 Rating: 4.0/5.0
Created By:
karen007 on September 18, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Body Parts:
Back, Biceps, Abs, Thighs, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Chinup-1060
-1060
-1060
Close-Grip Pulldowns-1060
-1060
-1060
-1060
One-Arm Dumbbell Bent-Over Rows-1060
-1060
-1060
-1060
Reverse Fly-1060
-1060
-1060
-1060
Seated Cable Extensions-1060
-1060
-1060
-1060
Biceps
Cable Curls-1060
-1060
-1060
-1060
Incline Dumbbell Curls-1060
-1060
-1060
-1060
Standing Alternate Dumbbell Curls-1060
-1060
-1060
-1060
Standing Dumbbell Reverse Curls-1060
-1060
-1060
-1060
Abs
Crunches-1530
-1530
-1530
Hanging Leg Raises-1530
-1530
-1530
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Smith Machine Squats--60
--60
--60
Leg Extensions--60
--60
--60
Hack Squats--60
--60
--60
Lying Leg Curls--60
--60
--60
--60
Hip Abduction Machine--60
--60
--60
--60
Hip Adduction Machine--60
--60
--60
--60
Calves
Seated Calf Raises--60
--60
--60
--60
--60
Seated Dumbbell Calf Raises--60
--60
--60
--60
Abs
Leg Raises--30
--30
--30
--30
Russian Twist--30
--30
--30
--30

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