Arm Strength & Conditioning Workout

Warm-Up

• Active stretching
• 500 m row
• Work up to a 5-rep max (5RM) on Barbell Curls

Strength

Barbell Curls

• 5 sets × 5 reps at 90% of your 5RM

Stamina

Complete 4 Rounds:

• 8 Hammer Curls
• 10 Close-Grip Preacher Curls
• 8 Incline Dumbbell Curls
• 10 Superman Cable Curls

Last Push

Complete 4 Rounds
30 seconds work / 10 seconds rest

• Cable Triceps Pushdowns
• Overhead Triceps Extensions
• Dips

Cardio

• 10 × 200 m Sprints