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:

tim123 on June 17, 2009

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Body Parts:

Biceps, Forearms, Triceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Barbell Curls	110 lbs.	10	60
	120 lbs.	8	60
	125 lbs.	6	60
	135 lbs.	4	60
Standing Alternate Dumbbell Curls	50 lbs.	10	60
	55 lbs.	8	60
	55 lbs.	6	60
Seated Hammer Curls	40 lbs.	12	60
	45 lbs.	10	60
	45 lbs.	8	60
Machine Preacher Curls	95 lbs.	12	90
	95 lbs.	12	90
	95 lbs.	12	90
Standing Barbell Reverse Curls	65 lbs.	10	60
	65 lbs.	10	60
Concentration Curls	30 lbs.	15	90
	30 lbs.	15	90
Forearms
Barbell Wrist Curls	85 lbs.	12	60
	95 lbs.	10	60
	100 lbs.	8	60
Barbell Reverse Wrist Curls	40 lbs.	12	60
	40 lbs.	10	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	5	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
Lying Triceps Extensions	110 lbs.	10	60
	120 lbs.	8	60
	125 lbs.	6	60
	135 lbs.	4	60
Triceps Cable Pushdowns	95 lbs.	10	60
	100 lbs.	8	60
	110 lbs.	6	60
One-Dumbbell Triceps Extensions	55 lbs.	12	60
	55 lbs.	10	60
	60 lbs.	8	60
One-Arm Dumbbell Kickbacks	25 lbs.	12	90
	25 lbs.	12	90
	25 lbs.	12	90
Dumbbell Triceps Press	70 lbs.	15	90
	70 lbs.	15	90
Triceps Parallel-Bar Dips	-	20	60
	-	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	5	-

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