ARM DAY // Gainesville, FL

ARM DAY // Gainesville, FL

WOD #47

Today we are going to be effective and efficient with this workout. You can’t build muscle (if natural) by just doing arms during arm day. The workout must incorporate a compound lift to activate as many muscles possible! The deadlift is the most effective exercise for building the core strength that supports all other major muscle groups, I like to add it into my arm day. by doing at least 8 to 10 repetitions of Deadlifts with a decent amount of weight, you can increase the amount of testosterone and growth hormone produced by your body.

Warm-up: Deadlift 3×10 (225 lbs)

Dip Machine 4×20
Rest for 60 sec

Circuit #1
Hammercurls 4×12
Skull Crushers 4×12
rest for 90 sec

Circuit #2
4x 7-7-7 EZ Bar Bicep Curls*
DB Overhead Tricep Extensions
4×12 each arm
rest for 90 sec

AMRAP Finisher

Cable Rope Tricep extensions (lbs)
(drop 10 pounds every 10 reps till failure!)

*7 low-med curls, 7 high-med curls, 7 full curls (21 total)


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