12/5/2025 

Arm Strong

Equipment: DBs

Warm Up:

 5 minutes 

Step and Reach

Arm Circles

Inch Worm

Dumbbell Halo

Seal Jacks

Workout:

Block #1 – AMRAP Arm Circuit – 15 minutes (1 minute Transitions)

1.       Biceps – AMRAP 4 min.

-          10 Alt. Biceps Curls

-          10 Hammer Curls

-          10 Reverse Biceps Curls

2.       Triceps – AMRAP 4 min.

-          10 Triceps Kickbacks

-          10 Overhead Triceps Extensions

-          10 Close Grip Push Ups

3.       Shoulders – AMRAP 4 min.

-          10 Lateral Raises

-          10 Front Raises

•         10 High Rows

Block #2 – Wave Work (Group lines up and performs waves down the line)

          Round 1 (5 minutes): Biceps Wave

o   Everyone holds isometric biceps curl.

o   One person at a time performs 10 reps.

o   After full wave, 15 hammer curls as group.

o   Repeat until time.

Round 2 (5 minutes): Uppercut Wave

o   Everyone holds an uppercut with dumbbell.

o   One person at a time does 10 reps.

o   Group finishes 15 High Rows.

o   Repeat until time.

Block #3 – Compound Movements – 40 seconds on/ 20 seconds rest x 2 Rounds

-          Biceps curl to Arnold Press

-          Low Rows to Triceps Kickbacks

•         Clean to Neutral Grip Push Press

Finisher

– 1 minute – Clean to Neutral Grip Push Press

Cool Down

-          Alternating Rotational Shift

-          Shoulder Stretch across chest

-          Overhead Triceps Stretch

-          Behind the back Shoulder Stretch

-          Wrist Rolls