11/01/24
Arm Strong
Equipment: light and heavy dumbells
Warm Up:
Scap push ups
Cat-camel
Elbow reach ups
Half divebombers
30-30-30 x 2R:
Swimming - Push ups - Press jacks
Workout:
30-30-30x3R:
- DB windmills - Press jacks - BO pulses
- Plank row - High Pull - Biceps curls
- Front raise - OH triceps extensions - BO flys
- Triceps dips - Hold - Spit jacks
- Str. Arm abductions - Heartbeats - DB circles