COVER/ARMS PHASE 1

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:

Studog2626 on April 25, 2011

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Workout Category:

Sports Performance, Total Body, Muscle & Strength, Arms, Chest, Back, Legs, Shoulders, Abs

Body Parts:

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

Workout Length:

6 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	25 lbs.	10	30
	30 lbs.	5	30
	25 lbs.	10	0
	25 lbs.	10	30
Pushups	-	max	90
Shoulders
Seated Dumbbell Press	20 lbs.	10	0
	20 lbs.	10	30
Lateral Dumbbell Raises	15 lbs.	10	0
	15 lbs.	10	30
Thighs
Dumbbell Lunges	20 lbs.	10	30
	25 lbs.	5	60
	20 lbs.	10	30
Back
Machine Seated Rows	165 lbs.	10	30
Abs
Crunches	-	15	30
Triceps
Single-Arm Lying Triceps Extension	15 lbs.	6	30
	15 lbs.	6	30
	15 lbs.	6	60
Single-Arm Reverse-Grip Pushdown	20 lbs.	8	30
	20 lbs.	8	30
	20 lbs.	8	60
Single-Arm Lying Triceps Extension	15 lbs.	10	30
	15 lbs.	10	30
	15 lbs.	10	60
Biceps
Single-Arm Preacher Hammer Curl	15 lbs.	6	30
	15 lbs.	6	30
	15 lbs.	6	60
Concentration Curls	20 lbs.	8	30
	20 lbs.	8	30
	20 lbs.	8	60
Single-Arm Standing Cable Curl	15 lbs.	10	30
	15 lbs.	10	30
	15 lbs.	10	60
Prone Dumbbell Curl	15 lbs.	8	60
	15 lbs.	8	60
Chest
Dumbbell Bench Press	30 lbs.	8	60
Biceps
Prone Dumbbell Curl	15 lbs.	8	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Kneeling Vacuum	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
Ball Crunches	-	10	60
	-	10	60
Reverse Crunches	-	8	60
	-	8	60
Hanging Leg Raises	-	10	30
	-	10	30

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