WOD @ allandnieva.me“Let’s get to it!” – me

I like working on my arms. I usually don’t dedicate a day to it like this, but it’s something different and I’m glad to try it out.


5-day WOD week, day 5

Warm up: Your choice… just make sure your torso is warmed up as well. Although we’re working arms, much of the power originates from your mid-section.

Main set:

Barbell Biceps Curl – 3 sets
Rep count, 10 reps/set
Skull Crusher – 3 sets
Rep count, 10 reps/set
EZ-Bar Preacher Curl – 3 sets
Rep count, 10 reps/set
Dumbbell Lying Triceps Extension – 3 sets
Rep count, 10 reps/set

Super set – Dumbbell Hammer Curl / Rope Pressdown – 3 sets

For the curls: Choke up on the dumbbells so that your thumbs touch the inside of the weight. This will put the weight slightly out of balance as you raise the dumbbells toward your shoulders.

Option exercise (if your forearms are still usable)

Barbell Wrist Curl – 3 sets, 20 reps

Barbell Reverse Wrist Curl– 3 sets, 20 reps
Yes, this brutal, so you’ll need to get your mind right before attempting it, then stay focused on each task individually as you power through them.
Get a feel for it, because we’ll be repeating this next Friday!
Make sure to hydrate and get enough protein in your recovery meal. You’ll need it.
Have a great weekend!

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