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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:
challis on May 06, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Biceps, Forearms, Triceps
Description
curls

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Barbell Curls40 lbs.1060
45 lbs.860
45 lbs.660
50 lbs.460
Standing Alternate Dumbbell Curls20 lbs.1060
20 lbs.860
20 lbs.660
Seated Hammer Curls15 lbs.1260
15 lbs.1060
20 lbs.860
Machine Preacher Curls35 lbs.1290
35 lbs.1290
35 lbs.1290
Standing Barbell Reverse Curls25 lbs.1060
25 lbs.1060
Concentration Curls10 lbs.1590
10 lbs.1590
Forearms
Barbell Wrist Curls35 lbs.1260
35 lbs.1060
35 lbs.860
Barbell Reverse Wrist Curls15 lbs.1260
15 lbs.1060
15 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 Extensions40 lbs.1060
45 lbs.860
45 lbs.660
50 lbs.460
Triceps Cable Pushdowns35 lbs.1060
40 lbs.860
40 lbs.660
One-Dumbbell Triceps Extensions20 lbs.1260
20 lbs.1060
25 lbs.860
One-Arm Dumbbell Kickbacks10 lbs.1290
10 lbs.1290
10 lbs.1290
Dumbbell Triceps Press25 lbs.1590
25 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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