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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:

mattkinn1 on August 05, 2009

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Body Parts:

Triceps, Biceps, Forearms

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
Lying Triceps Extensions	90 lbs.	10	60
	95 lbs.	8	60
	100 lbs.	6	60
	105 lbs.	4	60
Triceps Cable Pushdowns	75 lbs.	10	60
	80 lbs.	8	60
	85 lbs.	6	60
One-Dumbbell Triceps Extensions	40 lbs.	12	60
	45 lbs.	10	60
	50 lbs.	8	60
One-Arm Dumbbell Kickbacks	20 lbs.	12	90
	20 lbs.	12	90
	20 lbs.	12	90
Dumbbell Triceps Press	55 lbs.	15	90
	55 lbs.	15	90
Triceps Parallel-Bar Dips	-	20	60
	-	20	60

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Barbell Curls	90 lbs.	10	60
	95 lbs.	8	60
	100 lbs.	6	60
	105 lbs.	4	60
Standing Alternate Dumbbell Curls	40 lbs.	10	60
	40 lbs.	8	60
	45 lbs.	6	60
Seated Hammer Curls	30 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	50 lbs.	10	60
	50 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

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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