STRENGTH - 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:

jozele01 on November 24, 2009

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Workout Category:

Strength Training Only

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Shoulders, Biceps, Triceps, Lower Back, Thighs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	135 lbs.	12	60
	135 lbs.	12	60
	135 lbs.	12	60
Incline Barbell Press	95 lbs.	12	60
	95 lbs.	12	60
	95 lbs.	12	60
Shoulders
Standing Barbell Press	80 lbs.	12	60
	80 lbs.	12	60
	80 lbs.	12	60
Biceps
Standing Alternate Dumbbell Curls	80 lbs.	12	60
	80 lbs.	12	60
	80 lbs.	12	60
Triceps
Lying Triceps Extensions	80 lbs.	12	60
	80 lbs.	12	60
	80 lbs.	12	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Deadlifts	160 lbs.	10	60
	210 lbs.	5	60
	220 lbs.	3	60
	220 lbs.	1	60
	230 lbs.	3	60
Thighs
Barbell Squats	155 lbs.	10	60
	245 lbs.	5	60
	245 lbs.	3	60
	255 lbs.	1	60
	255 lbs.	3	60
Back
Wide-Grip Front Pulldowns	135 lbs.	12	60
	135 lbs.	12	60
	135 lbs.	12	60
Biceps
EZ Curl Bar Curls	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	0	-
Rowing Machine	0.000 miles	0	-

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