Grow arms....GROW!!!!

Active stretches: biceps, triceps, and toe touches (do NOT bounce)

Warm-up:
Total body

• kettlebell swings 24k x 25
• rest 60 seconds
• repeat (50 total)

Biceps

• dumbbell curls 35-40% of max x 20
• rest 60 seconds
• repeat

Triceps

• any version of triceps extensions 35-40% of max x20
• rest 60 seconds
• repeat

WORKOUT:
Compound sets

• chin-ups x 10 (or straight bar curls 85% of max x10)
• reverse grip bench (***USE A SPOTTER OR CHANGE THE EXERCISE) x 10 85%
• rest 90 seconds to 2 minutes
• 4 rounds

Compound sets

• biceps curls with easy curl bar x 10 (75% of max)
• skull crushers x 10 (75%)
• rest 90 seconds to 2 minutes
• 4 rounds

Compound sets

• hammer curls x 10 (65-70%)
• standing cable triceps extensions x 10 (65-70%)
• rest 90 seconds to 2 minutes
• 3 rounds

Total body finisher:

• kettlebell clean to press x 5 each side (24k)
• rest 2-3  minutes
• 3 rounds

Static stretches: biceps, triceps, toe touches
Have a shake and GROW!!!!