Impersonal Trainers

A blog for fitness, nutrition, and motivation.

Archive for Sample Workouts – Arms

1/31/10 Workout – Arms

1. Bicep (Rotating) Curls – Dumb/Bow – 12×2
2. Bicep Incline Dumbbell Curls – 12×2
3. Bicep Hammer Curls – Dumb – 12×2
4. Tricep Overhead Dumbbell Extension – 12×2
5. Tricep (One Arm) Pressdown on Bow – 12×2
6. Barbell Curls on Bowflex – 12×2
7. Tricep Kickbacks on Bowflex – 12×2
8. Tricep Under Grip Pulldown on Bowflex – 12×2
9. Tricep Dips on Bench – 25×2

Advertisements

1/23/10 Workout – Arms

Alternating between Workouts A and B

Workout A:
1. Bicep (Rotating) Curls – Dumb/Bow
2. Bicep Hammer Curls – Dumb
3. Tricep Overhead Dumbbell Extension
4. Tricep Dumb Skullcrushers on Exer Ball
5. Bicep Kettlebell Suitcase (Curls)

Workout B:
1. Tricep (One Arm) Pressdown on Bow
2. Tricep Kickbacks on Bowflex
3. Bicep Incline Curls on Bowflex
4. Reverse Curls on Bowflex
5. Tricep Dips on Bench

1/16/10 Workout – Arms/Shoulders

Workout A:
1. Bicep Concentration Curls (Kettlebell) – 12×2
2. Tricep Dips on Bench – 15×3
3. Standing Dumbbell Flies – 12×2
4. Bicep Incline Dumbbell Curls (Offset Pinky) – 12×2
5. (One Arm Alternating) Shoulder Dumbbell Press – 15×2
6. Bicep (Dumbbell) Reverse Curls – 12×2
7. Bicep Kettlebell Suitcase (Curls on Ball) – 12×2

Workout B:
1. Tricep Overhead Dumbbell Extension – 15×3
2. Bicep Hammer Curls – 12×2
3. Standing (Kettlebell) Forward Arm Raises – 12×2
4. Tricep (Kettlebell) Kickbacks – 12×2
5. Side Lying Lat Raise on Exercise Ball – 20×2
6. (Kettlebell) Loading – 12×2
7. Standing Dumbbell Upright Rows – 12×2

1/9/10 Workout – Biceps/Triceps

1 – Bicep Hammer Curls – 12×2
2 – Bicep Bar Curls – 12×2
3 – Tricep Overhead Extension on Ball – 12×2
4 – Tricep Pressdown – 12×2
5 – Bicep Offset Pinky Curls – 12×2
6 – Bicep Incline Curls – 12×2
7 – Tricep Kickbacks – 12×2
8 – Tricep Underhand Grip Pulldown – 12×2
9 – Bicep Curls on Exercise Ball – 12×2
10 – Bicep Suitcase Kettlebell Curls – 12×2
11 – Reverse Curls – 12×2
12 – Tricep Dips – 20×2