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:
starp on October 12, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
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 Curls30 lbs.1060
30 lbs.860
35 lbs.660
35 lbs.460
Standing Alternate Dumbbell Curls15 lbs.1060
15 lbs.860
15 lbs.660
Seated Hammer Curls10 lbs.1260
12 lbs.1060
12 lbs.860
Machine Preacher Curls25 lbs.1290
25 lbs.1290
25 lbs.1290
Standing Barbell Reverse Curls20 lbs.1060
20 lbs.1060
Concentration Curls8 lbs.1590
8 lbs.1590
Forearms
Barbell Wrist Curls25 lbs.1260
25 lbs.1060
25 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 Extensions30 lbs.1060
30 lbs.860
35 lbs.660
35 lbs.460
Triceps Cable Pushdowns25 lbs.1060
30 lbs.860
30 lbs.660
One-Dumbbell Triceps Extensions15 lbs.1260
15 lbs.1060
15 lbs.860
One-Arm Dumbbell Kickbacks8 lbs.1290
8 lbs.1290
8 lbs.1290
Dumbbell Triceps Press20 lbs.1590
20 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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