TRICEPS AND BICEPS

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:

KTLIFT25 on December 22, 2014

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Biceps, Triceps, Abs

Workout Length:

30 days

Workout Days:

No preference

Tags:

TRICEPS AND BICEPS

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	8 lbs.	12	0
	8 lbs.	12	0
	8 lbs.	12	0
EZ Curl Bar Curls	30 lbs.	12	10
	30 lbs.	12	10
	20 lbs.	12	10
Triceps
One-Arm Dumbbell Kickbacks	8 lbs.	12	10
	8 lbs.	12	10
	8 lbs.	12	10
Rope Extensions	25 lbs.	12	10
	25 lbs.	12	10
	25 lbs.	12	10
Biceps
Single-Arm Standing Cable Curl	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Triceps
Lying Triceps Extensions	30 lbs.	12	10
	30 lbs.	12	10
	30 lbs.	12	10
Abs
Bicycle Crunches	-	40	30
Side Plank with Oblique Twist	-	6	30
Medicine-Ball Russian Twist	40 lbs.	-	10

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 7%	0 miles	0	-

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