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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