ARMS BLASTER

Use this Workout Plan

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:

FitClick on October 29, 2009

Users:

323 (Find someone using this workout plan)

Comments:

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Workout Category:

Strength Training Only

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Biceps, Forearms, Triceps

Description

This intense arm routine focuses on the biceps and triceps to exhaust your arm muscles. Use for one to three week periods if your arm gains have plateaued.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Barbell Curls	55 lbs.	10	60
	55 lbs.	8	60
	60 lbs.	6	60
	65 lbs.	4	60
Standing Alternate Dumbbell Curls	25 lbs.	10	60
	25 lbs.	8	60
	30 lbs.	6	60
Seated Hammer Curls	20 lbs.	12	60
	20 lbs.	10	60
	25 lbs.	8	60
Machine Preacher Curls	45 lbs.	12	90
	45 lbs.	12	90
	45 lbs.	12	90
Standing Barbell Reverse Curls	30 lbs.	10	60
	30 lbs.	10	60
Concentration Curls	15 lbs.	15	90
	15 lbs.	15	90
Forearms
Barbell Wrist Curls	40 lbs.	12	60
	45 lbs.	10	60
	50 lbs.	8	60
Barbell Reverse Wrist Curls	20 lbs.	12	60
	20 lbs.	10	60
	20 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	55 lbs.	10	60
	55 lbs.	8	60
	60 lbs.	6	60
	65 lbs.	4	60
Triceps Cable Pushdowns	45 lbs.	10	60
	50 lbs.	8	60
	50 lbs.	6	60
One-Dumbbell Triceps Extensions	25 lbs.	12	60
	30 lbs.	10	60
	30 lbs.	8	60
One-Arm Dumbbell Kickbacks	12 lbs.	12	90
	12 lbs.	12	90
	12 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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