Hey hey HEAT fam! Coach Seth coming in hot with a pre pool day workout for you. Nothing too crazy, just a good old fashioned arm day. We will be making this a quick 20 minute session, with very little rest so we can really get the blood moving and that PUMP ON.

Equipment: Pull Up Bar, Dumbbells, Incline Bench


Arm Circles 30sec each way

20 Pushups

20 Pull Ups


Let’s get right to it. You are going to be doing Gigantic Sets. They are like supersets with two exercises done back to back before resting, but with just a few more than two exercises. So the way today will work is there will be 3 groupings of exercises. Biceps, Triceps, And Combo. You will do 4 rounds of each grouping separately. 12 Reps on each exercise. Do all 4 exercises in a row, rest for 30 seconds then begin the next round.


Concentration Curls

1 Curl (curl holding one DB between both hands)

Alternating Curls

Hammer Curls


Incline Bench Skull Crusher

Diamond Pushups

Single Arm Kickbacks

Overhead Extension


Chin Ups


Twisting Curl (regular curl, twist pinkies up at the top)

Plank Press Up