BICEP/TRICEP

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:

trixie1975 on January 10, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Body Parts:

Abs, Biceps, Triceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Ball Crunches	-	50	30
	-	50	30
Biceps
EZ Curl Bar Curls	25 lbs.	15	60
	25 lbs.	15	60
	25 lbs.	15	60
Incline Dumbbell Curls	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Triceps
One-Dumbbell Triceps Extensions	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
Abs
Knee to Chest Crunches	-	20	30
Biceps
Standing Alternate Dumbbell Curls	12 lbs.	10	60
	12 lbs.	10	60
	12 lbs.	10	60
	12 lbs.	10	60
Triceps
One-Arm Dumbbell Kickbacks	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Rope Extensions	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-
Recumbent Stationary Bike	0.000 miles	0	-

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