TRICEPS

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:

brady001 on November 02, 2009

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Workout Category:

Strength Training Only

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	60 lbs.	10	60
	65 lbs.	8	60
	70 lbs.	6	60
	75 lbs.	4	60
Standing Alternate Dumbbell Curls	30 lbs.	10	60
	30 lbs.	8	60
	30 lbs.	6	60
Seated Hammer Curls	20 lbs.	12	60
	25 lbs.	10	60
	25 lbs.	8	60
Machine Preacher Curls	50 lbs.	12	90
	50 lbs.	12	90
	50 lbs.	12	90
Standing Barbell Reverse Curls	35 lbs.	10	60
	35 lbs.	10	60
Concentration Curls	15 lbs.	15	90
	15 lbs.	15	90
Forearms
Barbell Wrist Curls	45 lbs.	12	60
	50 lbs.	10	60
	55 lbs.	8	60
Barbell Reverse Wrist Curls	20 lbs.	12	60
	25 lbs.	10	60
	25 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 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
Lying Triceps Extensions	60 lbs.	10	60
	65 lbs.	8	60
	70 lbs.	6	60
	75 lbs.	4	60
Triceps Cable Pushdowns	50 lbs.	10	60
	55 lbs.	8	60
	60 lbs.	6	60
One-Dumbbell Triceps Extensions	30 lbs.	12	60
	30 lbs.	10	60
	35 lbs.	8	60
One-Arm Dumbbell Kickbacks	15 lbs.	12	90
	15 lbs.	12	90
	15 lbs.	12	90
Dumbbell Triceps Press	35 lbs.	15	90
	35 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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