SHOULDERS BICEPS TRICEPS

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:

EntoOfficer on February 06, 2019

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Shoulders, Biceps, Triceps

Workout Length:

7 days

Workout Days:

Wednesday

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Workout Routine Sample

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	15 lbs.	12	20
Seated Barbell Front Press	45 lbs.	5	30
Decline or Braced Dumbbell Row	15 lbs.	12	20
Seated Alternating Dumbbell Scaption	10 lbs.	12	20
Seated Dumbbell Press with Neutral Grip	15 lbs.	12	30
Biceps
Standing Barbell Curls	45 lbs.	10	20
Seated Curls	15 lbs.	10	30
Standing Dumbbell Reverse Curls	15 lbs.	10	20
Seated Incline Dumbbell Curls	15 lbs.	10	30
Triceps
Machine Triceps Extensions	40 lbs.	12	20
Triceps Bench Dips	-	10	30

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