ARM BLASTER1

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:

drjung on February 11, 2014

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Workout Category:

Strength & Cardio Combined

Experience Level:

Expert

Target Gender:

Men

Body Parts:

Biceps, Forearms

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Workout Routine Sample

Day 5

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Barbell Curls	95 lbs.	10	60
	100 lbs.	8	60
	110 lbs.	6	60
	115 lbs.	4	60
Standing Alternate Dumbbell Curls	45 lbs.	10	60
	45 lbs.	8	60
	50 lbs.	6	60
Seated Hammer Curls	35 lbs.	12	60
	35 lbs.	10	60
	40 lbs.	8	60
Machine Preacher Curls	70 lbs.	12	90
	70 lbs.	12	90
	70 lbs.	12	90
Standing Barbell Reverse Curls	55 lbs.	10	60
	55 lbs.	10	60
Concentration Curls	25 lbs.	15	90
	25 lbs.	15	90
Forearms
Barbell Wrist Curls	75 lbs.	12	60
	80 lbs.	10	60
	85 lbs.	8	60
Barbell Reverse Wrist Curls	35 lbs.	12	60
	35 lbs.	10	60
	40 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	0	-

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