ARMS (ADJUSTED)

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:

mythicphoenix on September 17, 2009

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Workout Category:

Strength & Cardio Combined

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	50 lbs.	10	60
	55 lbs.	8	60
	55 lbs.	6	60
	60 lbs.	4	60
Standing Alternate Dumbbell Curls	25 lbs.	10	60
	25 lbs.	8	60
	25 lbs.	6	60
Seated Hammer Curls	20 lbs.	12	60
	20 lbs.	10	60
	20 lbs.	8	60
Machine Preacher Curls	45 lbs.	12	90
	45 lbs.	12	90
	45 lbs.	12	90
Standing Barbell Reverse Curls	30 lbs.	10	60
	30 lbs.	10	60
Concentration Curls	12 lbs.	15	90
	12 lbs.	15	90
Forearms
Barbell Wrist Curls	40 lbs.	12	60
	45 lbs.	10	60
	45 lbs.	8	60
Barbell Reverse Wrist Curls	20 lbs.	12	60
	20 lbs.	10	60
	20 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0.000 miles	20	-

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
Lying Triceps Extensions	50 lbs.	10	60
	55 lbs.	8	60
	55 lbs.	6	60
	60 lbs.	4	60
Triceps Cable Pushdowns	45 lbs.	10	60
	45 lbs.	8	60
	50 lbs.	6	60
One-Dumbbell Triceps Extensions	25 lbs.	12	60
	25 lbs.	10	60
	30 lbs.	8	60
One-Arm Dumbbell Kickbacks	12 lbs.	12	90
	12 lbs.	12	90
	12 lbs.	12	90
Dumbbell Triceps Press	30 lbs.	15	90
	30 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	0	-

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