Workout of the Day

Arm Strength & Conditioning Workout

Warm-Up

• Active stretching (5–10 minutes)
• 500 m row
• Work up to a 5-rep max (5RM) on Barbell Curls

Strength

Barbell Curls

• 5 sets × 5 reps
• Lift at 90% of your 5RM
• Rest 2–3 minutes between sets

Stamina

Complete 4 Rounds:

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

Rest 60–90 seconds between rounds.

Last Push

Complete 4 Rounds:
30 seconds work / 10 seconds rest

• Cable Triceps Pushdowns
• Overhead Triceps Extensions
• Dips

Cardio Finisher

• 10 × 200 m Sprints
• Walk or lightly jog back to the start for recovery between sprints.

How to Use This Workout

This workout combines a strength block, a four-round accessory circuit, a timed triceps finisher and short running intervals. Set out the equipment before starting and read the sequence so you know what comes next. Begin with the row and active stretching, then build gradually toward the planned barbell-curl load.

During the strength block, rest long enough to keep the barbell curls controlled and consistent. The listed percentage is demanding; if it causes you to swing, shorten the range of motion or lose control, reduce the weight. During the accessory rounds, choose loads that let you complete the repetitions with steady technique. Keep your shoulders stable and avoid rushing through cable or dumbbell movements.

Pacing and Recovery

Use the stated 60–90 seconds of rest between accessory rounds as a guide, extending the rest if you need to recover your breathing or maintain form. For the 30-second work intervals, focus on consistent movement rather than trying to move as quickly as possible. Walk or lightly jog back after each 200 m sprint to recover before the next effort, and scale the number or pace of sprints to your conditioning level.

Keep a Training Log

Record the curl weight, rounds completed, sprint pace and how you felt at the end. Good progress includes more consistent reps and better control, not only heavier loads or faster intervals. This workout may need adjustment for your experience, schedule and recovery. If you are unsure how to scale it, speak with a qualified coach. Learn about the Klein Fitness trainers or request a free consultation.