Bootcamp Arms

Let's see if I can remember everything....

Warm up

20 reps of 20 lb bent over rows each arm
20 upside down pushups (pull ups from supine on a bar)
10  reps 30 lb bar full ROM bicep curls
10 reps 30 lb 90-180 degrees bicep curls (ROM from 90 degrees up to full flexion)
20 reps 10 lb dumbbell hammer-ons

Run .2 mi at 2.0 incline

20 reps 40 lb lat pulldowns
20 reps 60 lb sitting rows
20 reps bicep curl on cables, supination, W handle
20 reps bicep curl on cables, pronation, I handle

Run .2 mi at 4.0 incline

20 bull riders
20 sit ups with twist each side
20 bilateral leg lifts angled at each side, alternating
20 crunches

Run .2 mi at 6.0 incline


20 reps of 20 lb bent over rows each arm
20 upside down pushups (pull ups from supine on a bar)
10  reps 30 lb bar full ROM bicep curls
10 reps 30 lb 0-90 degrees bicep curls (ROM from 00 degrees up to 90 degrees flexion)
20 reps 10 lb dumbbell hammer-ons

Run .2 mi at 8.0 incline


20 reps 40 lb lat pulldowns
20 reps 60 lb sitting rows
20 reps bicep curl on cables, supination, W handle
20 reps bicep curl on cables, pronation, I handle

Run .1 mi at 9.0 incline

Cool down