Arm Strong 03/20/26

Equipment: DBs, Bar, Bench, Band

Warm Up:

Arm Swings

W/ DBs

Tabata 4

2 High Pull + 1 No leg Muscle Clean

Bicep Curl to Arnold Press

Workout:

Find weight that makes 10 reps challenging.

Adjust weight between rounds if needed.

Start heavier than you think. It’s better to do less reps

To failure than too few because it’s too light.

9 Minutes per station

3R x 10 Reps of each

Band or DB:

Long Arm Extension

External Rotation

Long arm Abductions

Bar:

Behind the neck Press

Reverse Grip Row

Bicep Curls

Bench:

Chest Press

Chest Fly

Skull Crushers

If done early do 1 extra round to failure

Arm Strong 03/20/26

You must be logged in to access this course

January 2026

Arm Strong

Nuclear Core

Light Speed

Power Up!

Lift Off

Big Bang

February 2026

Nuclear Core

Light Speed

Power Up!

Lift Off

Arm Strong

BIg Bang

March 2026

Nuclear Core

Light Speed

Power up!

Lift Off

Arm Strong

Big Bang

April 2026

Nuclear Core

Power Up!

Lift Off

Arm Strong

Light Speed