Warmup
5 min easy bike/row/ski erg/
-Then-
2 Rounds
10 Big arm circles forwards
30s Wrist stretch
10 Side to side arm swings
Full Kit
Workout
5 Rounds:
8 Single arm concentration curl (each arm), pick weight
-Rest 15s-
8 Reverse grip barbell curl, pick weight
-Rest 15s-
8 Dumbbell hammer curl, pick weight
-Rest 15s-
8 Underhand grip inverted row, pick weight
-Rest 15s-
20 Banded hammer curl, pick weight
-Rest 15s-
Static 90 degree plat hold 20s
-Rest 1 min-
Accessory
3 Rounds for quality
10 Weighted hanging knee raise, pick weight
1 Min plank with a weighted plate on the back, pick weight
Limited Kit
Workout
5 Rounds:
8 Single arm concentration curl (each arm), pick weight
-Rest 15s-
8 Reverse grip barbell curl, pick weight
-Rest 15s-
8 Dumbbell hammer curl, pick weight
-Rest 15s-
8 Single Arm Bent over row, pick weight
-Rest 15se-
20 Banded hammer curl, pick weight
-Rest 15s-
Static 90 degree plat hold 20s
-Rest 1 min-
* use a KB or DB for all movements. Do single arm movements if you have only 1.
Accessory
3 Rounds for quality
15 V-Ups
1 Min plank with a weighted plate on the back, pick weight
No Kit
Workout
5 Rounds:
8 Single arm concentration curl (each arm)
-Rest 15s-
8 Reverse grip curl
-Rest 15s-
8 Hammer curl
-Rest 15s-
8 Single Arm Underhand grip inverted row
-Rest 15s-
20 Banded hammer curl
-Rest 15s-
Static 90 degree plat hold 20s
-Rest 1 min-
* use a Ikea, Migros or Coop bag with some weight.
Accessory
3 Rounds for quality
10 Weighted hanging knee raise, pick weight
1 Min plank with a weighted plate on the back, pick weight