ARMS BLASTER

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
FitClick
Rating:
 Rating: 3.0/5.0
Created By:
FitClick on October 29, 2009
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Barbell Curls55 lbs.1060
55 lbs.860
60 lbs.660
65 lbs.460
Standing Alternate Dumbbell Curls25 lbs.1060
25 lbs.860
30 lbs.660
Seated Hammer Curls20 lbs.1260
20 lbs.1060
25 lbs.860
Machine Preacher Curls45 lbs.1290
45 lbs.1290
45 lbs.1290
Standing Barbell Reverse Curls30 lbs.1060
30 lbs.1060
Concentration Curls15 lbs.1590
15 lbs.1590
Forearms
Barbell Wrist Curls40 lbs.1260
45 lbs.1060
50 lbs.860
Barbell Reverse Wrist Curls20 lbs.1260
20 lbs.1060
20 lbs.860
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Triceps
Lying Triceps Extensions55 lbs.1060
55 lbs.860
60 lbs.660
65 lbs.460
Triceps Cable Pushdowns45 lbs.1060
50 lbs.860
50 lbs.660
One-Dumbbell Triceps Extensions25 lbs.1260
30 lbs.1060
30 lbs.860
One-Arm Dumbbell Kickbacks12 lbs.1290
12 lbs.1290
12 lbs.1290
Dumbbell Triceps Press35 lbs.1590
35 lbs.1590
Triceps Parallel-Bar Dips-2060
-2060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-

Workout routine comments

I don't have access to half this equipment--I got dumbbells and my own body weight (or maybe my brother's body weight!), what can you do for me?
 
December 31, 2012 at 9:45am
I find it comical that this workout supposedly has 308 users. I clicked on several and none are active. I just laugh.
 
October 19, 2012 at 11:31am
workouts for women please - I swim but when I can't I need upper body exercises to emulate please.
 
September 17, 2012 at 1:38pm

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