ARM-CENTRIC

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:

drew64 on July 16, 2009

Users:

5 (Find someone using this workout plan)

Comments:

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Workout Category:

Strength Training Only

Experience Level:

Expert

Target Gender:

Both

Body Parts:

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

Tags:

upper body, arm, bicep, tricep

Description

All arm exercises on Mon. and Fri. are single arm reps. Rest 12 to 15 deep breaths between sets without racking weights. Bench press is German volume training.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
Triceps Cable Pushdowns	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Lying Triceps Extensions	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
One-Arm Dumbbell Extensions	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Biceps
Seated Hammer Curls	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Standing Alternate Dumbbell Curls	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Standing Barbell Curls	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Chest
Barbell Bench Press	100 lbs.	6	60
	100 lbs.	6	60
	100 lbs.	6	60
	100 lbs.	6	60
	100 lbs.	6	60
	100 lbs.	6	60
	100 lbs.	6	60
	100 lbs.	6	60
	100 lbs.	6	60
	100 lbs.	6	60
Back
One-Arm Dumbbell Bent-Over Rows	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Shoulders
Seated Dumbbell Press	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bicycle Crunches	-	8	30
	-	8	30
Dumbbell Side Bends	20 lbs.	8	30
	20 lbs.	8	30
Bench Knee Tucks	-	8	30
	-	8	30
Sit-Ups	-	25	30
	-	25	30
	-	25	30
	-	25	30
Chest
Pushups	-	25	60
	-	25	60
	-	25	60
	-	25	60

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drew64
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