ME

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

starp on October 12, 2009

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Biceps, Forearms, Triceps

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Barbell Curls	30 lbs.	10	60
	30 lbs.	8	60
	35 lbs.	6	60
	35 lbs.	4	60
Standing Alternate Dumbbell Curls	15 lbs.	10	60
	15 lbs.	8	60
	15 lbs.	6	60
Seated Hammer Curls	10 lbs.	12	60
	12 lbs.	10	60
	12 lbs.	8	60
Machine Preacher Curls	25 lbs.	12	90
	25 lbs.	12	90
	25 lbs.	12	90
Standing Barbell Reverse Curls	20 lbs.	10	60
	20 lbs.	10	60
Concentration Curls	8 lbs.	15	90
	8 lbs.	15	90
Forearms
Barbell Wrist Curls	25 lbs.	12	60
	25 lbs.	10	60
	25 lbs.	8	60
Barbell Reverse Wrist Curls	15 lbs.	12	60
	15 lbs.	10	60
	15 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	5	-

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
Lying Triceps Extensions	30 lbs.	10	60
	30 lbs.	8	60
	35 lbs.	6	60
	35 lbs.	4	60
Triceps Cable Pushdowns	25 lbs.	10	60
	30 lbs.	8	60
	30 lbs.	6	60
One-Dumbbell Triceps Extensions	15 lbs.	12	60
	15 lbs.	10	60
	15 lbs.	8	60
One-Arm Dumbbell Kickbacks	8 lbs.	12	90
	8 lbs.	12	90
	8 lbs.	12	90
Dumbbell Triceps Press	20 lbs.	15	90
	20 lbs.	15	90
Triceps Parallel-Bar Dips	-	20	60
	-	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	5	-

No comments have been posted yet.