OH THOSE RUSSIANS TWISTS

Medicine Ball Russian Twists
4 sets x 45 seconds
- slower tempo adds difficulty
- can be substituted with a plate, dumbbell or kettlebell

SLAUGHTERING ARMS

A1. Dumbbell Overhead Tricep Extensions: 8 sets x 8 reps
A2. Dumbbell Bicep Hammer Curls Press: 8 sets x 8 reps
- 8th rep has to be challenging - no rest between sets
- warm up sets do not count

BICEPS OF THE APOCALYPSE

A. Barbell Lap Curls - Pyramid Up
4-6 sets x 15-3 reps
- keep increasing the resistance each set
- stop once you can only complete 3 reps

B. Barbell Lap Curls - Pyramid Down
4-6 sets x As Many Reps As Possible (AMRAP)
- at 3 rep max perform as many reps to failure
- reduce the resistance and perform AMRAP/ set