Arms with Metabolic Training

July 21, 2015

**This is an ADVANCED workout.  If you are new to training, do NOT do the Metabolic Training circuit at the very end of this workout.**

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Tricep Dips 4x10

 

Close Grip Bench Press 4x10 SUPERSET with Tricep Pressdown on cables (straight bar) 4x10

--->If you do not have access to a cable machine, use a band.

 

Skull Crushers (use bar OR dumb bells) SUPERSET with Tricep Dumb bell Kickbacks 4x10

 

Rope Presssdown 1x50

 

TABATA KETTLEBELL ROUND:

Using a Kettlebell OR Dumb Bell, Squat & Swing the kettlebell up using the momentum of your hips.  20 seconds on, 10 seconds off.  Perform 8 rounds.

 

Barbell Curls SUPERSET with Incline Dumb bell curls 4x10

 

Cable Curls (2 handles) 4x10 SUPERSET with Close grip Bar Curls 4x10

---> Use a band if you don't have access to a cable machine

 

Hammer Curls 4x10

 

Metabolic Training Round:  Repeat 4x thru/10 reps each (you should be dripping sweat!)

 

-Push Press 

-Kettle Bell Swings

-Hang Cleans

-Burpees

-Push Ups

 

 

 

 

 

 

 

 

 

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