ARM PROGRAM

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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Rating:
 Unrated
Created By:
mdino on April 15, 2010
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
EZ Curl Bar Curls75 lbs.1060
75 lbs.1060
75 lbs.1060
Triceps
Close-Grip Bench Press145 lbs.1260
150 lbs.1060
150 lbs.1060
Biceps
Seated Hammer Curls25 lbs.1260
30 lbs.1060
30 lbs.1060
Triceps
Lying Triceps Extensions25 lbs.1260
30 lbs.1060
30 lbs.1060
Biceps
Incline Dumbbell Curls30 lbs.1060
30 lbs.1060
30 lbs.1060
Triceps
Machine Triceps Extensions50 lbs.1260
50 lbs.1260
55 lbs.1060
Biceps
Standing Alternate Dumbbell Curls30 lbs.1060
30 lbs.1060
35 lbs.860
Triceps
Triceps Cable Pushdowns120 lbs.1260
130 lbs.1060
140 lbs.860
Biceps
Concentration Curls25 lbs.1260
25 lbs.1260
30 lbs.1060
Triceps
Rope Extensions120 lbs.1060
120 lbs.1060
130 lbs.860
Day 6
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
EZ Curl Bar Curls75 lbs.1060
75 lbs.1060
75 lbs.1060
Triceps
Close-Grip Bench Press145 lbs.1260
150 lbs.1060
150 lbs.1060
Biceps
Seated Hammer Curls25 lbs.1260
30 lbs.1060
30 lbs.1060
Triceps
Lying Triceps Extensions25 lbs.1260
30 lbs.1060
30 lbs.1060
Biceps
Incline Dumbbell Curls30 lbs.1060
30 lbs.1060
30 lbs.1060
Triceps
Machine Triceps Extensions50 lbs.1260
50 lbs.1260
55 lbs.1060
Biceps
Standing Alternate Dumbbell Curls30 lbs.1060
30 lbs.1060
35 lbs.860
Triceps
Triceps Cable Pushdowns120 lbs.1260
130 lbs.1060
140 lbs.860
Biceps
Concentration Curls25 lbs.1260
25 lbs.1260
30 lbs.1060
Triceps
Rope Extensions120 lbs.1060
120 lbs.1060
130 lbs.860

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