A few members have been asking for it... big arm day!! YES!! Let's lift some weights... the old fashioned way!
SWOD- in no particular order... feel free to alternate between movements. Work quickly
A. Barbell curls- 7/6/5/4/3/2/1 increase weight each set
B. Barbell Tricep extensions aka skull crushers 7/6/5/4/3/2/1 increase weight each set
C. Weighted dips 7/6/5/4/3/2/1 increase weight each set sub reg dips sub banded dips
D. Weighted pull-ups 7/6/5/4/3/2/1 increase weight each set
E. Strict press 7/6/5/4/3/2/1 increase weight each set
F. Bench press 7/6/5/4/3/2/1 increase weight each set
In between movements accumulate 100 airsquats