ARMS

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:

Gator01 on October 18, 2009

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Biceps, Forearms, Triceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Barbell Curls	70 lbs.	10	60
	75 lbs.	8	60
	80 lbs.	6	60
	85 lbs.	4	60
Standing Alternate Dumbbell Curls	35 lbs.	10	60
	35 lbs.	8	60
	35 lbs.	6	60
Seated Hammer Curls	25 lbs.	12	60
	30 lbs.	10	60
	30 lbs.	8	60
Machine Preacher Curls	60 lbs.	12	90
	60 lbs.	12	90
	60 lbs.	12	90
Standing Barbell Reverse Curls	40 lbs.	10	60
	40 lbs.	10	60
Concentration Curls	20 lbs.	15	90
	20 lbs.	15	90
Forearms
Barbell Wrist Curls	55 lbs.	12	60
	60 lbs.	10	60
	65 lbs.	8	60
Barbell Reverse Wrist Curls	25 lbs.	12	60
	25 lbs.	10	60
	30 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	5	-

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
Lying Triceps Extensions	70 lbs.	10	60
	75 lbs.	8	60
	80 lbs.	6	60
	85 lbs.	4	60
Triceps Cable Pushdowns	60 lbs.	10	60
	65 lbs.	8	60
	70 lbs.	6	60
One-Dumbbell Triceps Extensions	35 lbs.	12	60
	35 lbs.	10	60
	40 lbs.	8	60
One-Arm Dumbbell Kickbacks	20 lbs.	12	90
	20 lbs.	12	90
	20 lbs.	12	90
Dumbbell Triceps Press	45 lbs.	15	90
	45 lbs.	15	90
Triceps Parallel-Bar Dips	-	20	60
	-	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	5	-

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