ARM-CENTRIC

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
drew64
Rating:
 Unrated
Created By:
drew64 on July 16, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Expert
Target Gender:
Both
Body Parts:
Triceps, Biceps, Chest, Back, Shoulders, Abs, Lower Back, Thighs, Calves
Tags:
upper body, arm, bicep, tricep
Description
All arm exercises on Mon. and Fri. are single arm reps. Rest 12 to 15 deep breaths between sets without racking weights. Bench press is German volume training.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Triceps
Triceps Cable Pushdowns50 lbs.860
50 lbs.860
50 lbs.860
50 lbs.860
50 lbs.860
Lying Triceps Extensions50 lbs.860
50 lbs.860
50 lbs.860
One-Arm Dumbbell Extensions50 lbs.860
50 lbs.860
50 lbs.860
Biceps
Seated Hammer Curls50 lbs.860
50 lbs.860
50 lbs.860
50 lbs.860
50 lbs.860
Standing Alternate Dumbbell Curls50 lbs.860
50 lbs.860
50 lbs.860
Standing Barbell Curls50 lbs.860
50 lbs.860
50 lbs.860
Chest
Barbell Bench Press100 lbs.660
100 lbs.660
100 lbs.660
100 lbs.660
100 lbs.660
100 lbs.660
100 lbs.660
100 lbs.660
100 lbs.660
100 lbs.660
Back
One-Arm Dumbbell Bent-Over Rows50 lbs.860
50 lbs.860
50 lbs.860
Shoulders
Seated Dumbbell Press50 lbs.860
50 lbs.860
50 lbs.860
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Bicycle Crunches-830
-830
Dumbbell Side Bends20 lbs.830
20 lbs.830
Bench Knee Tucks-830
-830
Sit-Ups-2530
-2530
-2530
-2530
Chest
Pushups-2560
-2560
-2560
-2560

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