Toned Arms

Warm up:

Active streching

- 500m row, work up to 5RM barbell curls

Strength:

Barbell curls 5 set of 5 @ 90% of 5RM

Stamina:

Complete 4 rounds

- 8 hammer curls

- 10 close grip preacher curls

- 8 Incline curls

- 10 superman cable curls

Last push:

4 rounds of 30sec on 10 off

- cable tri pulldown

- overhead tri extension

- dips

Cardio:

10 - 200m sprints