BEG. 4DAY PLUS BARBELL CURL

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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Created By:

cwhughes on March 02, 2010

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Workout Category:

Toning

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Triceps, Abs, Biceps, Thighs, Calves, Lower Back, Shoulders, Trapezius

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	35 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
Triceps
One-Arm Dumbbell Extensions	12 lbs.	8	60
	12 lbs.	8	60
	12 lbs.	8	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
Crunches	-	30	30
	-	30	30
Biceps
Standing Barbell Curls	50 lbs.	25	60
	50 lbs.	20	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	180 lbs.	10	90
	180 lbs.	10	90
	180 lbs.	10	90
Standing Leg Curls	15 lbs.	13	90
	15 lbs.	13	90
	15 lbs.	13	90
Calves
Standing Calf Raises	150 lbs.	10	60
Lower Back
Machine Low Back Extensions	80 lbs.	10	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
Crunches	-	20	30
	-	20	30

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