BICEP TRICEPS ABS

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:

franky0027 on February 06, 2011

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Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Biceps, Triceps, Abs

Workout Length:

1 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	30 lbs.	20	60
	40 lbs.	16	60
	50 lbs.	12	60
	55 lbs.	10	60
	55 lbs.	10	60
	55 lbs.	10	60
Triceps
One-Arm Dumbbell Extensions	15 lbs.	12	60
	20 lbs.	10	60
	25 lbs.	8	60
	30 lbs.	6	60
	35 lbs.	4	60
Biceps
Standing Barbell Curls	80 lbs.	8	60
	80 lbs.	8	60
	80 lbs.	8	60
Seated Hammer Curls	40 lbs.	16	60
	40 lbs.	16	60
	40 lbs.	16	60
Concentration Curls	35 lbs.	12	60
	35 lbs.	12	60
	35 lbs.	12	60
Barbell Preacher Curls	85 lbs.	8	60
	85 lbs.	8	60
	85 lbs.	8	60
Cable Curls	40 lbs.	16	60
	40 lbs.	16	60
	40 lbs.	16	60
Triceps
Lying Triceps Extensions	70 lbs.	12	60
	70 lbs.	12	60
	70 lbs.	12	60
Triceps Parallel-Bar Dips	-	25	60
	-	25	60
	-	25	60
Pushups: Close Grip	-	25	60
	-	25	60
	-	25	60
Triceps Cable Pushdowns	140 lbs.	10	60
	100 lbs.	10	60
	80 lbs.	10	60
	60 lbs.	10	60
Abs
Bench Knee Tucks	-	25	30
Bicycle Crunches	-	25	30
Machine Crunches	80 lbs.	25	30
Medicine Ball Rotations	-	50	30
Side-Ups	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	6.5 miles	10	-

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