CHEST & 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:

davej1016 on August 18, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Biceps, Chest, Triceps, Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	15	120
	20 lbs.	15	120
	20 lbs.	15	120
Chest
Flat Bench Dumbbell Flyes	15 lbs.	15	120
	15 lbs.	15	120
	15 lbs.	15	120
Dumbbell Bench Press	25 lbs.	15	120
	25 lbs.	15	120
	25 lbs.	15	120
Triceps
One-Dumbbell Triceps Extensions	25 lbs.	40	120
	25 lbs.	40	120
	25 lbs.	40	120
Back
Cross-Bench Dumbbell Pullovers	25 lbs.	15	120
	25 lbs.	15	120
	25 lbs.	15	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Rowing Concept 2 - 30 min	0.000 miles	0	-
	0.000 miles	0	-

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