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.
no_photo
Rating:
 Unrated
Created By:
freeflybigsky on July 08, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius
Description
Bent over rows (back)
dumbell curls (biceps)
Rows (back)
hammer curls (biceps)
inverted push-ups (back)
recliner curls (biceps)
preacher seat curls (biceps)
pull-ups (biceps, lats)

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press145 lbs.860
145 lbs.860
145 lbs.860
Triceps
Machine Triceps Extensions70 lbs.860
70 lbs.860
70 lbs.860
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press240 lbs.1090
240 lbs.1090
240 lbs.1090
Lying Leg Curls50 lbs.1290
50 lbs.1290
50 lbs.1290
Calves
Standing Calf Raises210 lbs.1060
Lower Back
Machine Low Back Extensions110 lbs.1060
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030

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