ARMED TO GROW

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:

troy3139 on January 13, 2012

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Comments:

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Thursday, Friday

Description

This is weeks 1-5 of an arm heavy workout

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
Close-Grip Bench Press	135 lbs.	6	120
	135 lbs.	6	120
	135 lbs.	6	120
	135 lbs.	6	120
One-Dumbbell Triceps Extensions	80 lbs.	6	120
	80 lbs.	6	120
	80 lbs.	6	120
	80 lbs.	6	120
Triceps Bench Dips	-	6	120
	-	6	120
	-	6	120
	-	6	120
Biceps
Seated Curls	50 lbs.	6	120
	50 lbs.	6	120
	50 lbs.	6	120
Standing Barbell Curls	50 lbs.	6	120
	50 lbs.	6	120
	50 lbs.	6	120
Machine Preacher Curls	40 lbs.	6	120
	40 lbs.	6	120
	40 lbs.	6	120
Forearms
Barbell Wrist Curls	55 lbs.	10	60
	45 lbs.	10	60
	35 lbs.	10	60
Barbell Reverse Wrist Curls	35 lbs.	10	60
	25 lbs.	10	60
	20 lbs.	10	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Squats	205 lbs.	6	150
	205 lbs.	6	150
	205 lbs.	6	150
Angled Leg Press	360 lbs.	8	120
	360 lbs.	8	120
	360 lbs.	8	120
Dumbbell Reverse Lunge	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
Leg Extensions	55 lbs.	14	60
	55 lbs.	14	60
	55 lbs.	14	60
Lying Leg Curls	70 lbs.	12	60
	70 lbs.	12	60
	70 lbs.	12	60
Barbell Squats	205 lbs.	30	60
	185 lbs.	12	60
	185 lbs.	12	60
Calves
Seated Calf Raises	25 lbs.	18	60
	25 lbs.	18	60
	25 lbs.	18	60

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