Heart Stopping Arms

Z120I’ve put this masterpiece together to destroy your arms and your lungs. At the end of this exercise you may pass out from dehydration; mostly because you can’t bring the water bottle to the lips of your mouth.

Please note the way this workout is intended to be completed! You are supposed to get through #2-7 as fast as you can through the first rep range, then you go through #2-7 in the second rep range, then the third after that. The same goes for #8-13; 4 cycles of #8-13 with the rep ranges changing each cycle.

Exercise Rep Range
1. pull ups and push ups 10 each
for warm up
2. Supported EZ Curls*Overhand Grip ALL EXERCISES ARE 3 SETS OF 15, 10, 6
3. Jump Rope 30″
4. Overhead Extensions
5. Jump Rope 1 minute
6. Lateral Shoulder Fly
7. Jump Rope 1’30”
8. Cable Curls w/ Rope ALL EXERCISES ARE SETS OF 12, 6, 12, 15
9. Jump Rope 30″
10. Cable Machine Tricep Extensions
Using a flat bar with underhand grip
11. Jump Rope 1 minute
12. Military Shoulder Press
13. Jump Rope 1’30”

*The EZ curl bar is wavy, and requires you to place weights on both sides as you would for a barbell. The overhand grip is self-explanatory.


About Nick

Nick Levato has been involved with the fitness community for over 8 years. Not only is he a Certified Personal Trainer but, has also been trained in martial arts. Nick has overseen the training of many individuals spanning all ages and fitness goals; and experimented most diets; for competitions, cutting, vegetarian, and general diets to coincide with weight training at the time. In addition to training on an individual level, Nick has also taught many group classes. He takes pride in pushing himself to his limits in the gym and in his everyday life.

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