Arms (6/12/13)

Arms

• Bench Dips
• 4 sets x 20 reps
• Place an object in front of the bench to elevate your feet for added difficulty
• Standing Curls
• 5 sets x 6 reps each arm
• Go heavy
• Weighted (Ring) Dips
• 5 sets: 12, 12, 1o, 10, 8
• If you have rings, use them. If not, normal dips will do.
• Wear weight vest or secure weight with belt/chain/rope around waist
• EZ-Bar Curls w/ Bands
• 5 sets x 10 reps
• Load bar, loop band over both ends, stand in middle and perform curls
• Skull Crushers w/ Bands
• 5 sets x 10 reps
• Load bar, loop band over 1 end, under bench and over other end
• 50's
• 2 rounds
• Load straight bar with light weight, perform 50 curls resting as necessary throughout, but never setting down the bar.

Niko Countouriotis
Fireman