ARMS

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:

carlsonm on April 03, 2016

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Body Parts:

Biceps, Triceps, Shoulders, Trapezius, Abs, Back, Forearms, Chest, Thighs, Calves, Lower Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Exercise Time	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	-	max	-	60
	-	max	-	60
	-	max	-	60
	-	max	-	60
	-	max	-	60
Barbell Preacher Curls	-	max	-	60
	-	max	-	60
	-	max	-	60
	-	max	-	60
Suicide Curls	-	max	-	60
	-	max	-	60
	-	max	-	60
	-	max	-	60
TRX Biceps Clutch	-	max	-	60
Triceps
Single-Arm Lying Triceps Extension	-	max	-	60
	-	max	-	60
	-	max	-	60
	-	max	-	60
	-	max	-	60
Rope Extensions	-	max	-	60
	-	max	-	60
	-	max	-	60
	-	max	-	60
Dumbbell Lying Triceps Extensions	-	max	-	60
	-	max	-	60
	-	max	-	60
	-	max	-	60
	-	max	-	60

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0.000 miles	30

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