Looking for an arm pump? Look no further!

Warm Up

Walk - 10 minutes

Foam Roll - 5 minutes

Rotary calf machine

4x12-15 drop set x10 x10

Tempo - 1:1:3:0

Straight bar cable curl/Tricep pushdown/Single leg calf raise

3x12-15/12-15/10

Tempo - 1:1:3:0

Barbell preacher curl/Seated overhead dumbbell extension

3x12-7

Tempo - 1:1:3:0

Seated straight bar cable curl/Cable skullcrushers

3x12-7

Tempo - 1:1:5:1

Finger curl/Dumbbell hammer curl/Bodyweight skullcrushers

3x12-7

Tempo - 1:1:5:0

Cardio

Stairmaster - 15 minutes of intervals

Level - 1