Arms & Calves - Your arms & calves will be BLOWN!

Warm Up

Treadmill - 100 calories

Workout

Seated calf raise

4x20-25 | 1:1:2:0 | 45 second rest

Cable forearm bicep curl / Single leg calf raise

4x12-7 | 1:1:2:0 | 45 second rest

Barbell skullcrusher (unload reps) / Pronated forearm bicep reverse curl

4x10-15 | 1:0:2:3 / 1:1:2:0 | 60 second rest

Seated hammer curl /Straight bar tricep extension

4x12-7 | 1:1:2:0 | 45 second rest

Cable 3 way curl / Tricep push-up

3x30 (10 each way) / 10 | 45 second reset

Stair Calf raises

___ x 5

* Find a flight of stairs and perform 5 reps all the way up. 20 or more steps is the goal.

#arms #calves