ARM WORKOUT

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:

grubbsf on January 13, 2010

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Workout Category:

Circuit Training

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

Triceps, Biceps, Chest, Back, Shoulders

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
Lying Triceps Extensions	80 lbs.	6	60
	80 lbs.	6	60
	80 lbs.	6	60
Triceps Cable Pushdowns	120 lbs.	8	60
	120 lbs.	8	60
	120 lbs.	8	60
Lying Triceps Extensions	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Biceps
Cable Curls	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
Concentration Curls	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
Seated Hammer Curls	50 lbs.	6	60
	50 lbs.	6	60
	50 lbs.	6	60
Chest
Dumbbell Bench Press	60 lbs.	8	60
	60 lbs.	8	60
Back
Wide-Grip Front Pulldowns	140 lbs.	10	60
	140 lbs.	10	60
Biceps
Incline Dumbbell Curls	55 lbs.	8	60
	55 lbs.	8	60
Shoulders
Seated Dumbbell Press	50 lbs.	10	60
	50 lbs.	10	60

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