Arms Workout
Hang Cleans + OH Squat:
- 2 rounds of each
- 5 x 20kg + 5 x 20kg, 5 x 30kg + 5 x 30kg, 5 x 40kg + 5 x 40kg, 5 x 50kg + 5 x 50kg
Hang Clean:
- 5 x 60kg, 5 x 60kg, 5 x 70kg, 2 x 80kg
Ezi-Bar Curl (lying face down on incline bench) + Incline Dumbbell Hammer Curl + Inclince Tricep Ezi-Bar Press:
- 7 x 20kg + 7 x 14kg (each dumbbell) + 7 x 20kg
- 7 x 30kg + 7 x 14kg + 7 x 22.5kg
- 3 x 35kg, 4 x 25kg + 7 x 14kg + 7 x 25kg
Barbell Curl + Plate Hammer Curl + Dumbbell Tricep Kick Back:
- 7 x 30kg + 10 x 20kg + 7 x 12kg (each arm)
- 7 x 40kg + 10 x 20kg + 7 x 12kg
- 7 x 30kg + 10 x 20kg + 7 x 12kg
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