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:
 Rating: 3.0/5.0
Created By:
walter31200 on September 21, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Biceps, Forearms, Chest, Shoulders

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Barbell Curls70 lbs.1060
75 lbs.860
80 lbs.660
85 lbs.460
Standing Alternate Dumbbell Curls35 lbs.1060
35 lbs.860
35 lbs.660
Seated Hammer Curls25 lbs.1260
30 lbs.1060
30 lbs.860
Machine Preacher Curls60 lbs.1290
60 lbs.1290
60 lbs.1290
Standing Barbell Reverse Curls45 lbs.1060
45 lbs.1060
Concentration Curls20 lbs.1590
20 lbs.1590
Forearms
Barbell Wrist Curls55 lbs.1260
60 lbs.1060
65 lbs.860
Barbell Reverse Wrist Curls25 lbs.1260
25 lbs.1060
30 lbs.860
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-

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