THE KILLER

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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Created By:

chaser590 on November 23, 2009

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Workout Category:

Strength Training Only

Experience Level:

Expert

Target Gender:

Men

Body Parts:

Biceps, Forearms, Abs, Triceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Barbell Curls	90 lbs.	10	60
	100 lbs.	8	60
	105 lbs.	6	60
	110 lbs.	4	60
Standing Alternate Dumbbell Curls	40 lbs.	10	60
	45 lbs.	8	60
	45 lbs.	6	60
Seated Hammer Curls	35 lbs.	12	60
	35 lbs.	10	60
	35 lbs.	8	60
Machine Preacher Curls	75 lbs.	12	90
	75 lbs.	12	90
	75 lbs.	12	90
Standing Barbell Reverse Curls	55 lbs.	10	60
	55 lbs.	10	60
Concentration Curls	25 lbs.	15	90
	25 lbs.	15	90
Forearms
Barbell Wrist Curls	70 lbs.	12	60
	75 lbs.	10	60
	80 lbs.	8	60
Barbell Reverse Wrist Curls	30 lbs.	12	60
	35 lbs.	10	60
	35 lbs.	8	60
Abs
Ball Crunches	-	-	30
Bridge (Plank)	-	-	30
Cable Crunches	-	-	30
Crunch Twists	-	-	30
Crunches	-	-	30
Dumbbell Side Bends	-	-	30
Flutter Kicks	-	-	30
Side Jackknifes	-	-	30
Knee to Chest Crunches	-	-	30
Side Crunches	-	-	30
Biceps
Barbell One-Arm Biceps Curl	-	-	60
Cable Curls	-	-	60
Prone Dumbbell Curl	-	-	60
Seated Cable Curls: Alternating	-	-	60
Seated Hammer Curls	-	-	60
Suicide Curls	-	-	60
Zottman Curl	-	-	60

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

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Barbell Curls	90 lbs.	10	60
	100 lbs.	8	60
	105 lbs.	6	60
	110 lbs.	4	60
Standing Alternate Dumbbell Curls	40 lbs.	10	60
	45 lbs.	8	60
	45 lbs.	6	60
Seated Hammer Curls	35 lbs.	12	60
	35 lbs.	10	60
	35 lbs.	8	60
Machine Preacher Curls	75 lbs.	12	90
	75 lbs.	12	90
	75 lbs.	12	90
Standing Barbell Reverse Curls	55 lbs.	10	60
	55 lbs.	10	60
Concentration Curls	25 lbs.	15	90
	25 lbs.	15	90
Forearms
Barbell Wrist Curls	70 lbs.	12	60
	75 lbs.	10	60
	80 lbs.	8	60
Barbell Reverse Wrist Curls	30 lbs.	12	60
	35 lbs.	10	60
	35 lbs.	8	60
Abs
Ball Crunches	-	-	30
Bridge (Plank)	-	-	30
Cable Crunches	-	-	30
Crunch Twists	-	-	30
Crunches	-	-	30
Dumbbell Side Bends	-	-	30
Flutter Kicks	-	-	30
Side Jackknifes	-	-	30
Knee to Chest Crunches	-	-	30
Side Crunches	-	-	30
Biceps
Barbell One-Arm Biceps Curl	-	-	60
Cable Curls	-	-	60
Prone Dumbbell Curl	-	-	60
Seated Cable Curls: Alternating	-	-	60
Seated Hammer Curls	-	-	60
Suicide Curls	-	-	60
Zottman Curl	-	-	60

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

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