Arm Assault

Warm-up:

400 m Run/Row

20 Alt Leg V-ups (R+L=2)

Resistance Band Chest/Shoulder Mobility


Complete 2 X:*

10 Triceps Bench Dips

10 Barbell Clean Curls AHAP

10 DB OH Press AHAP

10 DB OH Triceps Press AHAP

10 DB Bent Row R AHAP

10 DB Bent Row L AHAP

10 DB Hammer Curls AHAP

10 DB Lateral Raises AHAP

10 Resistance Band Triceps Press AHAP


Then compete 2 X:*

20 Triceps Bench Dips

20 Barbell Clean Curls 45/65

20 DB OH Press 20/30

20 DB OH Triceps Press 20/30

20 DB Bent Row R 25/35

20 DB Bent Row L 25/35

20 DB Hammer Curls 20/30

20 DB Lateral Raises 10/15

20 Resistance Band Triceps Press M/H


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


Post thoughts to comments


*Option 2 < 3 Months:

Complete 1 Round of each with slightly less weight


*Option 3 < 1 Month:

Complete 3 Rounds of 10 reps

Barbell Clean Curls 15/25

DB OH Press 10/15

DB OH Triceps Press 8/10

DB Bent Row 10/15

DB Hammer Curls 10/15

DB Lateral Raises 5/8

Resistance Band Triceps Press L/M


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Surprise!

Our last day of "Blind Week" Great work showing up and taking charge!! For those of you doing the workouts online, you will get an email the night before.

Surprise!

Each day, this week, the workout will Be kept a surprise until you show up! For those of you doing the workouts online, you will get an email the night before.

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