EXTREMITIES WORKOUT

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:

Sirloin58 on November 25, 2011

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Workout Category:

Strength Training Only

Experience Level:

Beginner

Body Parts:

Forearms, Biceps, Shoulders, Back, Trapezius, Chest, Triceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Forearms
Dumbbell Wrist Curls	35 lbs.	12	60
	35 lbs.	12	60
	35 lbs.	12	60
Biceps
Dumbbell Bicep Curls: Single-Leg	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Shoulders
Standing Shoulder Press, Single-Leg	35 lbs.	13	60
	35 lbs.	13	60
	35 lbs.	13	60
Back
Bent Over Row with Back Extension	35 lbs.	13	60
	35 lbs.	13	60
	35 lbs.	13	60
Trapezius
Barbell Upright Rows	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Chest
Barbell Bench Press	75 lbs.	10	60
	75 lbs.	10	60
	75 lbs.	10	60
Triceps
Lying Triceps Extensions	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60

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