Arms #56

Arms

• Tabata Chin-up
• 4 minutes (8 x :30 rounds)
• With a running clock, perform as many chin-ups as possible in 20 seconds, then rest for 10 seconds. As soon as rest period is up, continue chin-ups for another 20 seconds, followed by 10 seconds rest. Do this 6 more times (for a total time of 4 minutes).
• Seated Dumbbell Curl
• 4 sets x 8 reps each arm
• Isometric Banded Barbell Curl
• 5 sets x 5 reps
• With band(s) attached to barbell, curl bar up until arms reach 90 degrees. Hold in this position for a 10-count flexing biceps throughout, then lower. This equals 1 rep.
•  Slow Barbell Skull Crusher
• 5 sets x 5 reps
• With band(s) attached to barbell and routed under bench, perform skull crushers to a 10-count (5 count down, 5 count up).
• Rope Extension
• 4 sets x 10 reps
• Tabata Dip (w/ extra rest)
• 4 minutes (4 x 1:00 rounds)
• With a running clock, perform as many dips as possible in 20 seconds, then rest 40 seconds. At 1:00 begin next round of 20 seconds work, 40 seconds rest. Continue for 2 more rounds.

Niko Countouriotis
Fireman