Perform the workouts below for the next 4 weeks, then move on to the next phase.

Today's Workout

Arm Annihilation - 7 Sets
Rope Press Downs - 20 reps
Tricep Extensions - 10 reps
Barbell Curls - 10 reps
EZ Bar Curl - 10 reps
Skull Crushers - 10 reps
DB Curls - 10 reps per arm
Chair Dips - 30 reps

Walking Lunges
12 minutes

Ab Wheel
100

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday