BACK/BICEPS/ABS

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:

karen007 on September 18, 2009

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Body Parts:

Back, Biceps, Abs, Thighs, Calves

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Chinup	-	10	60
	-	10	60
	-	10	60
Close-Grip Pulldowns	-	10	60
	-	10	60
	-	10	60
	-	10	60
One-Arm Dumbbell Bent-Over Rows	-	10	60
	-	10	60
	-	10	60
	-	10	60
Reverse Fly	-	10	60
	-	10	60
	-	10	60
	-	10	60
Seated Cable Extensions	-	10	60
	-	10	60
	-	10	60
	-	10	60
Biceps
Cable Curls	-	10	60
	-	10	60
	-	10	60
	-	10	60
Incline Dumbbell Curls	-	10	60
	-	10	60
	-	10	60
	-	10	60
Standing Alternate Dumbbell Curls	-	10	60
	-	10	60
	-	10	60
	-	10	60
Standing Dumbbell Reverse Curls	-	10	60
	-	10	60
	-	10	60
	-	10	60
Abs
Crunches	-	15	30
	-	15	30
	-	15	30
Hanging Leg Raises	-	15	30
	-	15	30
	-	15	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Smith Machine Squats	-	-	60
	-	-	60
	-	-	60
Leg Extensions	-	-	60
	-	-	60
	-	-	60
Hack Squats	-	-	60
	-	-	60
	-	-	60
Lying Leg Curls	-	-	60
	-	-	60
	-	-	60
	-	-	60
Hip Abduction Machine	-	-	60
	-	-	60
	-	-	60
	-	-	60
Hip Adduction Machine	-	-	60
	-	-	60
	-	-	60
	-	-	60
Calves
Seated Calf Raises	-	-	60
	-	-	60
	-	-	60
	-	-	60
	-	-	60
Seated Dumbbell Calf Raises	-	-	60
	-	-	60
	-	-	60
	-	-	60
Abs
Leg Raises	-	-	30
	-	-	30
	-	-	30
	-	-	30
Russian Twist	-	-	30
	-	-	30
	-	-	30
	-	-	30

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