BACK & BICEPS

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:

mmorris82 on March 10, 2010

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Workout Category:

Toning

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Back, Biceps, Forearms, Abs, Chest, Triceps, Shoulders, Trapezius, Thighs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Machine Seated Rows	90 lbs.	12	60
	90 lbs.	12	60
	90 lbs.	12	60
Cable Chop (Woodchopper)	60 lbs.	12	60
	60 lbs.	12	60
	60 lbs.	12	60
Seated Cable Rows: Overhead	80 lbs.	12	60
	80 lbs.	12	60
	80 lbs.	12	60
Wide Grip Front Chin-Ups	-	15	60
	-	15	60
	-	15	60
Biceps
Kneeling Cable, Internal Rotation	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Concentration Curls	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
Suicide Curls	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Standing Barbell Curls	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Forearms
Dumbbell Reverse Wrist Curls	15 lbs.	12	60
	15 lbs.	12	60
	15 lbs.	12	60
Dumbbell Wrist Curls	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Abs
Ball Crunches	-	20	30
	-	20	30
Bicycle Crunches	-	20	30
	-	20	30
Weighted Crunch	-	20	30
	-	20	30

Day 5

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	110 lbs.	10	60
	110 lbs.	10	60
	110 lbs.	10	60
Cable Crossovers	60 lbs.	12	60
	60 lbs.	12	60
	60 lbs.	12	60
Incline Barbell Press	180 lbs.	10	60
	180 lbs.	10	60
	180 lbs.	10	60
	140 lbs.	4	60
Parallel-Bar Dips	-	20	60
	-	20	60
	-	20	60
Triceps
Machine Triceps Extensions	70 lbs.	10	60
	70 lbs.	10	60
	70 lbs.	10	60
One-Arm Dumbbell Extensions	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Abs
Bicycle Crunches	-	20	30
	-	20	30
Medicine Ball Rotations	-	20	30
	-	20	30
Weighted Crunch	-	20	30
	-	20	30

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