Hatfield Arms II

Warm-up:

200 m Run/Row

20 Squats

Leg Swings (Laterally & Front to Back)

Down Dog to Runner's Lunge & Twist

Resistance Band Chest/Shoulder Circles


Complete each Triplet. Perform all 3 rounds of one Triplet before beginning the next. Complete Triplets in any order you want, however, follow each section (Triplet) exactly as written (aside from adjusting weight recommendations as needed). Limit rest during the movements within the Triplet. Rest 90 seconds after each Triplet.***

3 rounds of: 4 Strict Chinups (Chinup modification) @ Home 12 Biceps BB curls AHAP 20 Alt DB biceps curls 15/20 (R+L=1) rest 90 sec.

3 rounds of: 4 Strict Ring Dips (Modification) @Home or Heavy OH Triceps Ext 12 BB Skull Crusher 45/65 20 OH Triceps Ext 15/30 rest 90 sec.

3 rounds of: 4 OH BB Press (Strict) AHAP 12 OH DB Push Press 15/20 20 DB Lateral Raises 10/15 Rest 90 Sec.

Post weights used and thoughts to comments


Cool Down:

Scorpion Stretch

Chest/Shoulder Stretches

Lower Back/Piriformis Stretches

QL Stretch


***This will make us VERY sore so if you have only been coming for less than a month AND/OR haven't done a Hatfield Arm workout before - Do NOT complete the entire workout. Scale back significantly. You will still get the benefits without the days and days of pain. 2 Rounds of 1/2 reps with careful weight. That will do it!