CHEST AND BICEPS

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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:
bernba on February 14, 2016
Users:
Comments:
Workout Category:
Toning
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Biceps, Abs, Lower Back

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Workout Routine Sample

Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Exercise
Time
Rest (sec.)
Chest
Dumbbell Bench Press12 lbs.20-60
13 lbs.20-60
12 lbs.20-60
Biceps
Standing Dumbbell Curls12 lbs.20-60
13 lbs.20-60
12 lbs.20-60
Abs
Bicycle Crunches-50-30
-50-30
-50-30
Biceps
Seated Hammer Curls12 lbs.20-60
13 lbs.20-60
12 lbs.20-60
Lower Back
Back Extensions-20-60
-20-60
-20-60
Biceps
Standing Barbell Reverse Curls20 lbs.20-60
20 lbs.20-60
20 lbs.20-60
Chest
Incline Dumbbell Press12 lbs.20-60
13 lbs.20-60
12 lbs.20-60
Abs
Side Plank Dips-15-30
-15-30
-15-30
-15-30
-15-30
-15-30
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
C.A.T1.450 miles230

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