Arm Workout for Size and Strength (WOD 7/19)

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Happy Friday everyone! Here is an arm workout that I did this morning. The focus of the workout was on size and strength. This workout took me a little over an hour and burned over 750 calories (in other words, I gave myself about an 8 beer buffer for tonight).

15 minute run for distance
Sitting bicep curl – 10, 10, 10, 8 (each arm)
Standing dumbbell tricep extension 10, 10, 10, 10 (each arm)
Holding dumbbell bicep curls 10, 10, 10, 10 (each arm)
One arm dumbbell tricep extensions 10, 10, 10, 10 (each arm)
Bicep curls with ez curl bar – 10, 10, 10, 8
tricep extensions with ez curl bar – 10, 10, 10, 10
Cable tricep extensions – 10, 10, 8, 8, 6
Cable bicep curls – 10, 10, 8, 8, 6
Cable one arm tricep extensions – 10, 10, 10, 10 (each arm)
cable one arm bicep curls – 10, 10, 10, 10 (each arm)
6 sets of sprints
3 sets of stairs
1 minute plank
25 toe touches

This workout is a great way to end the week and start the weekend. Get after it today, and remember to watch those drinks if you go out at all this weekend!

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Yesterdays WOD

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