CURLS FOR THE GURLS

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:
jhunt39 on May 08, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
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 Curls75 lbs.1060
80 lbs.860
85 lbs.660
90 lbs.460
Standing Alternate Dumbbell Curls35 lbs.1060
35 lbs.860
40 lbs.660
Seated Hammer Curls25 lbs.1260
30 lbs.1060
30 lbs.860
Machine Preacher Curls65 lbs.1290
65 lbs.1290
65 lbs.1290
Standing Barbell Reverse Curls45 lbs.1060
45 lbs.1060
Concentration Curls20 lbs.1590
20 lbs.1590
Forearms
Barbell Wrist Curls60 lbs.1260
65 lbs.1060
65 lbs.860
Barbell Reverse Wrist Curls25 lbs.1260
30 lbs.1060
30 lbs.860
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Triceps
Lying Triceps Extensions75 lbs.1060
80 lbs.860
85 lbs.660
90 lbs.460
Triceps Cable Pushdowns65 lbs.1060
70 lbs.860
70 lbs.660
One-Dumbbell Triceps Extensions35 lbs.1260
40 lbs.1060
40 lbs.860
One-Arm Dumbbell Kickbacks20 lbs.1290
20 lbs.1290
20 lbs.1290
Dumbbell Triceps Press45 lbs.1590
45 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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