WORKOUT MILO

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:

milolee on May 07, 2011

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Back, Biceps

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Thursday, Friday, Saturday

Description

Back and Biceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Pull Up with Neutral Grip	-	12	120
	-	10	120
	-	8	120
	-	6	120
Bent-Over Barbell Rows	56 lbs.	12	120
	60 lbs.	10	120
	64 lbs.	8	120
One-Arm Dumbbell Bent-Over Rows	28 lbs.	12	120
	30 lbs.	10	120
	32 lbs.	8	120
	34 lbs.	6	120
	34 lbs.	6	120
Seated Cable Rows	46 lbs.	12	120
	48 lbs.	10	120
	50 lbs.	8	120
Biceps
Standing Barbell Curls	14 lbs.	12	120
	15 lbs.	10	120
	16 lbs.	8	120
Standing Alternate Dumbbell Curls	12 lbs.	12	120
	14 lbs.	10	120
	16 lbs.	8	120
Incline Dumbbell Curls	10 lbs.	12	120
	12 lbs.	10	120
	14 lbs.	8	120

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