BICEPS/TRICEPS

Use this Workout Plan

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:

crolfe on January 21, 2015

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Biceps, Triceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	8 lbs.	15	60
	8 lbs.	15	60
Seated Curls	8 lbs.	10	30
Seated Dumbbell Inner Curls	8 lbs.	10	60
Triceps
One-Arm Dumbbell Kickbacks	8 lbs.	10	60
	8 lbs.	10	60
Lying Triceps Extensions	8 lbs.	15	60
	8 lbs.	15	60
Dumbbell Lying Triceps Extensions	8 lbs.	10	60
	5 lbs.	10	60
Single-Arm Lying Triceps Extension	5 lbs.	10	60
	5 lbs.	10	60

Workout routine comments

Just beginning to gain muscle mass as I am sadly getting older and want to be strong and fit for my children. If anyone has a better bicep/tricep rotation for a 37 year of mother of 4 I would love to hear it. I am a beginner but take directions pretty well. I believe it comes with being a teacher. Does anyone have suggestions for a workout routine for me? I do cardio for 30 minutes everyday (walking) and am looking for a good weekly workout. Thanks in advance.

crolfe

January 21, 2015 at 7:29pm