ARNY

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:

kyranS on July 30, 2013

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Chest, Back, Thighs, Forearms, Biceps, Triceps, Shoulders

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	33 lbs.	610	60
	33 lbs.	610	60
	33 lbs.	610	60
	33 lbs.	610	60
	33 lbs.	610	60
Flat Bench Dumbbell Flyes	5 lbs.	610	60
	5 lbs.	610	60
	5 lbs.	610	60
	5 lbs.	610	60
	7 lbs.	610	60
Incline Barbell Press	33 lbs.	610	60
	33 lbs.	610	60
	33 lbs.	610	60
	33 lbs.	610	60
	33 lbs.	610	60
	33 lbs.	610	60
Dumbbell Bench Press: Speed	10 lbs.	610	60
	10 lbs.	610	60
	10 lbs.	610	60
	10 lbs.	610	60
	12 lbs.	610	60
Back
Wide Grip Front Chin-Ups	-	15	60
	-	15	60
	-	15	60
	-	15	60
T-Bar Rows	37 lbs.	610	60
	37 lbs.	610	60
	37 lbs.	610	60
	37 lbs.	610	60
	37 lbs.	610	60
One-Arm Dumbbell Bent-Over Rows	20 lbs.	610	60
	20 lbs.	610	60
	20 lbs.	610	60
	24 lbs.	610	60
	28 lbs.	610	60
Thighs
Stiff-Legged Deadlifts	37 lbs.	610	60
	37 lbs.	610	60
	37 lbs.	610	60
	37 lbs.	610	60
	37 lbs.	610	60
Forearms
Barbell Reverse Wrist Curls	17 lbs.	610	60
	17 lbs.	610	60
	17 lbs.	610	60
	20 lbs.	610	60
Barbell Wrist Curls	17 lbs.	610	60
	17 lbs.	610	60
	17 lbs.	610	60
	17 lbs.	610	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
EZ Bar Curls with Close Grip	20 lbs.	610	60
	24 lbs.	610	60
	24 lbs.	610	60
	24 lbs.	610	60
	24 lbs.	610	60
EZ Bar Curls with Wide Grip	20 lbs.	610	60
	24 lbs.	610	60
	24 lbs.	610	60
	24 lbs.	610	60
	24 lbs.	610	60
Concentration Curls	10 lbs.	610	60
	10 lbs.	610	60
	10 lbs.	610	60
	10 lbs.	610	60
	10 lbs.	610	60
Standing Alternate Dumbbell Curls	10 lbs.	610	60
	12 lbs.	610	60
	12 lbs.	610	60
	12 lbs.	610	60
	12 lbs.	610	60
Triceps
One-Arm Dumbbell Extensions	5 lbs.	610	60
	7 lbs.	610	60
	7 lbs.	610	60
	7 lbs.	610	60
	10 lbs.	610	60
Close-Grip Bench Press	20 lbs.	610	60
	24 lbs.	610	60
	24 lbs.	610	60
	24 lbs.	610	60
	24 lbs.	610	60
Triceps Cable Pushdowns	35 lbs.	610	60
	35 lbs.	610	60
	45 lbs.	610	60
	45 lbs.	610	60
	55 lbs.	610	60
Shoulders
Standing Barbell Press	20 lbs.	610	60
	24 lbs.	610	60
	24 lbs.	610	60
	24 lbs.	610	60
	24 lbs.	610	60
Lateral Dumbbell Raises	5 lbs.	610	60
	5 lbs.	610	60
	5 lbs.	610	60
	7 lbs.	610	60
	7 lbs.	610	60

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