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