Arm Assault II

Warm-up:

200 m Run/Row

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

Resistance Band Chest/Shoulder Mobility

Down Dog to Runner’s Lunge & Twist


Option 1 > 3 Months

Complete 4X

10 Triceps Bench Dips

10 Barbell Clean Curls 45/65

10 DB OH Press 20/25 (Strict)

10 DB OH Triceps Press 20/25

10 Push-ups (Strict)

10 Stability Ball Rear Delt Raises 8/10

10 DB Hammer Curls 20/25

10 DB Lateral Raises 10/15

10 Resistance Band Triceps Press M/H


Option 2 < 3 Months:

Complete 3 Rounds

10 Triceps Bench Dips

10 Barbell Clean Curls 45/65

10 DB OH Press 20/25 (Strict)

10 DB OH Triceps Press 20/25

10 Push-ups (Strict)

10 Stability Ball Rear Delt Raises 8/10

10 DB Hammer Curls 20/25

10 DB Lateral Raises 10/15

10 Resistance Band Triceps Press M/H


Option 3 < 1 Month:

Complete 3 Rounds

5 Barbell Clean Curls 15/25

5 DB OH Press 10/15

5 DB OH Triceps Press 8/10

5 Pushups

5 DB Stability Ball Rear Delt Raises 3/5

5 DB Hammer Curls 10/15

5 DB Lateral Raises 5/8

5 Resistance Band Triceps Press L/M


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

CTW (Challenge of the Week): 1 mile run or row


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