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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


Warmup:

Arm Circles 30sec each way

20 Pushups

20 Pull Ups


Workout:

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.

Biceps-

Concentration Curls

1 Curl (curl holding one DB between both hands)

Alternating Curls

Hammer Curls


Triceps-

Incline Bench Skull Crusher

Diamond Pushups

Single Arm Kickbacks

Overhead Extension


Combo-

Chin Ups

Dips

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

Plank Press Up

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