ARMS

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

crisbr on May 04, 2010

Users:

Comments:

See comments

Workout Category:

Strength Training Only

Body Parts:

Chest, Back, Forearms, Biceps, Triceps, Abs, Thighs, Calves, Shoulders, Trapezius, Lower Back

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Incline Chest Press	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Pec Deck Flyes	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Back
Close-Grip Pulldowns	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Wide-Grip Front Pulldowns	35 lbs.	11	60
	35 lbs.	11	60
	35 lbs.	11	60
Forearms
Dumbbell Wrist Curls	10 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	15 lbs.	8	60
	15 lbs.	8	60
Concentration Curls	5 lbs.	18	60
	5 lbs.	18	60
Triceps
One-Arm Dumbbell Extensions	8 lbs.	8	60
	8 lbs.	8	60
Triceps Cable Pushdowns	15 lbs.	16	60
	15 lbs.	16	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	60	-

No comments have been posted yet.