DUMBBELL & BARBELL ARM ROUTINE

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:

ep4fitclik on July 27, 2013

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Triceps, Shoulders, Trapezius

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Workout Routine Sample

Day 35

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	30 lbs.	12	60
	30 lbs.	12	60
	35 lbs.	10	60
	35 lbs.	8	60
Barbell Bench Press	85 lbs.	12	60
	90 lbs.	10	60
	90 lbs.	10	60
	95 lbs.	8	60
Cable Crossovers	30 lbs.	15	60
	30 lbs.	12	60
Triceps
Triceps Cable Pushdowns	35 lbs.	15	60
	40 lbs.	12	60
	40 lbs.	10	60
	45 lbs.	8	60
Lying Triceps Extensions	45 lbs.	12	60
	50 lbs.	10	60
	50 lbs.	8	60
One-Arm Dumbbell Kickbacks	15 lbs.	12	60
	15 lbs.	12	60
	20 lbs.	10	60
Shoulders
Lateral Dumbbell Raises	8 lbs.	20	60
	8 lbs.	15	60
	10 lbs.	12	60
	10 lbs.	10	60
Rear Cable Raises	10 lbs.	15	60
	10 lbs.	12	60
	10 lbs.	10	60
Plate Pickup Overhead Lift	-	10	60
	-	8	60
	-	8	60
Machine Rear Deltoid Extensions	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	10	60
Trapezius
Barbell Upright Rows	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Dumbbell Shrugs	40 lbs.	15	60
	45 lbs.	12	60
	45 lbs.	10	60

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