January 9, 2015



I did this workout the other day.  It took about 50 including the sprints at the end.  Holy cow, cannot remember the last time my arms were this sore!  Haha!  Enjoy!


Bar curls 6 reps, 10 sec rest, then go to 50

Seated Dumb bell curls 6x10

Cable Curls (2 handles) 4x10

Drop set hammer curls 3x10

Cable rope curls 1x50


Dips 6xfailure

Skull crushers 4x10

Chair dips 8x8

Rope pressdown 1x50


** 10 minutes sprints**


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