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:

tehayden on December 26, 2012

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Comments:

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Shoulders, Biceps, Triceps

Workout Length:

7 days

Workout Days:

Sunday, Monday, Wednesday, Friday

Tags:

Biceps, strength, Arms, chest

Description

Chest and Arm workout.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	135 lbs.	10	30
	135 lbs.	10	30
	135 lbs.	10	30
	135 lbs.	10	30
Decline Dumbbell Bench Press	50 lbs.	10	30
	50 lbs.	10	30
	50 lbs.	10	30
	50 lbs.	10	30
Incline Dumbbell Flyes	35 lbs.	10	30
	35 lbs.	10	30
	35 lbs.	10	30
	35 lbs.	10	30
Shoulders
Lateral Raise and Rear Lateral Raise	15 lbs.	10	30
	15 lbs.	10	30
	15 lbs.	10	30
	15 lbs.	10	30
Biceps
Standing Barbell Curls	75 lbs.	10	30
	75 lbs.	10	30
	75 lbs.	10	30
	75 lbs.	10	30
Concentration Curls	20 lbs.	10	30
	20 lbs.	10	30
	20 lbs.	10	30
	20 lbs.	10	30
Standing Barbell Reverse Curls	45 lbs.	10	30
	45 lbs.	10	30
	45 lbs.	10	30
	45 lbs.	10	30
Chest
Burpees	-	10	60
	-	10	60
	-	10	60
Triceps
Triceps Cable Pushdowns	110 lbs.	10	30
	110 lbs.	10	30
	110 lbs.	10	30

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