TOTAL ARM ROUTINE

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:

Brady8923 on March 21, 2010

Users:

Comments:

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Triceps, Shoulders, Trapezius

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	10	60
	50 lbs.	8	60
Barbell Bench Press	115 lbs.	12	60
	115 lbs.	10	60
	115 lbs.	10	60
	115 lbs.	8	60
Cable Crossovers	40 lbs.	15	60
	40 lbs.	12	60
Triceps
Triceps Cable Pushdowns	70 lbs.	15	60
	70 lbs.	12	60
	70 lbs.	10	60
	70 lbs.	8	60
Lying Triceps Extensions	30 lbs.	12	60
	30 lbs.	10	60
	30 lbs.	8	60
One-Arm Dumbbell Kickbacks	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	10	60
Shoulders
Lateral Dumbbell Raises	10 lbs.	20	60
	10 lbs.	15	60
	10 lbs.	12	60
	10 lbs.	10	60
Rear Cable Raises	30 lbs.	15	60
	30 lbs.	12	60
	30 lbs.	10	60
Plate Pickup Overhead Lift	45 lbs.	10	60
	45 lbs.	8	60
	45 lbs.	8	60
Machine Rear Deltoid Extensions	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	10	60
Trapezius
Barbell Upright Rows	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
Dumbbell Shrugs	50 lbs.	15	60
	50 lbs.	12	60
	50 lbs.	10	60

Great exercise plan. Enjoyed it a lot. A little site today,but worth it. I plan on doing this routine for the next couple of weeks. Thanks bro.

luciodonofrio

July 8, 2011 at 1:15pm

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