This high volume arm workout left me sore - 1. Superset of dips and chin-ups, for 5 sets of 13 reps each. 2. Barbell curls for five sets olympic bar for 15 reps. 3. Lying triceps extensions for four sets with forty pound barbell. 4. Do alternating dumbbell hammer curls for five sets with 20 pounds for 20 reps. 5. Finish with overhead cable triceps extensions for five sets of 15 reps. Rope crunches for 3 sets for 2 minutes with 60 pounds.

https://cdn.shopify.com/s/files/1/0831/3680/7208/files/Arnold_Footwear_Guide.pdf?v=1765058120&utm_source=arnoldspumpclub.schwarzenegger.com&utm_medium=newsletter&utm_campaign=the-arnold-s-pump-club-footwear-guide&_bhlid=635ea9bbc573cf939ae4dc662fcbb5acbc7d2b32 the young trainees in gym drive me nuts when they were out in crocs. I made copies of this article and left at our information table.

12/11/2025 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 6 flights. PM TactFit Commando Recruit Level 1: I- Mobility Warm Up x 1 Min. Each - Elbow Rotations both directions, Shoulder Rotations Forward, Gunslinger, Inside Hip Rotations, Outside Knee Circles, Spinal Rotations both directions II- Mission Exercises 20 Sec. exertion/ 10 Sec. rest x 8 for each exercise with 1 Min. rest between exercises - Front Lunge Step Alternating R & L (50 Reps = 5000 lbs.), Plank Push Knee (44 Reps = 2200 lbs.), Sit Thru Knee Alternating R & L (58 Reps = 2900 lbs.), Basic Pushup (35 Reps = 3500 lbs.), Spinal Rock Basic, (52 Reps -1300 lbs.), Tripod Overhead (32 Reps = 3200 lbs.) III- Yoga Cool Down x 1 Min. Each - Drill Bit Cobra (3000 lbs.), Downward Dog (6000 lbs.), Shoulder Bridge (3000 lbs.), Forearm Frogger (1500 lbs.), Pigeon both sides (1500 lbs.), Standing Side Bend (1500 lbs.). Another 15 flights. After Supper Baoding 1 inch diameter balls x 25 each in 3 planes for both hands (6 sets for each hand) (89 lbs.). Squegg Isometric Grip L 57 lbs. x 6 Sec. (342 lbs.), 60 lbs. x 6 Sec. (360 lbs.) + R 55 lbs. x 6 Sec. (330 lbs.), 58 lbs. x 6 Sec. (348 lbs.). Squegg Isometric Lumbrical Pinch L 39 x 6 (234 lbs.), 40 lbs. x 6 Sec. (240 lbs.) + R 38 lbs. x 6 Sec. (228 lbs.), 39 lbs. x 6 Sec. (234 lbs.). Zynex NMES x 40 Min. up to 80 mA. Workout Total = 37,005 lbs.

AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights PM TactFit Yoga 18 Exercises x 1 Min Each: Drill Bit Cobra (3000 lbs.), Down Dog (6000 lbs.), Basic Shoulder Bridge (3000 lbs.), Forearm Frogger (1500 lbs.), Pigeon R & L (1500 lbs.), Standing Side Bend R & L (1500 lbs.), Standing Forward Fold, (1500 lbs.), Twisted Chair R & L (6000 lbs.), Clasped Hand Shoulder Bridge (3600 lbs.), Extended Table (3000 lbs.), Kneeling Lunge R & L (1500 lbs.), Threading Arm R & L (300 lbs.), Clasped Hand Standing Back Bend (1500 lbs.), Seated Spinal Twist R & L (1500 lbs.), Upward Facing Dog (6000 lbs.), Seated Split Leg Forward Fold (300 lbs.), Seal Elevated (6000 lbs.), Rocking Boat (3000 lbs.). Ring Pull Up Assisted by 70 lbs. Bands = 90 lbs. x 10 (900 lbs.). Evnik Teen x 3 Min. 1670 lbs. 540 Total Punches, 181 L Heavy Punches, 181 R Heavy Punches, speed 7.36 km/hr., score 10,200 lbs. Another 18 flights. After Supper Baoding 1 inch diameter balls x 25 each in 3 planes for both hands (6 sets for each hand) (89 lbs.). Powerstick Horizontal x 60 Each (900 lbs.). IGrip Push 62 lbs. x 12 Sec. (744 lbs.) Pull 43 lbs. x 12 Sec. (516 lbs.). Burn Machine x 50 Sec. Each Direction (1200 lbs.). Another 18 flights. Workout Total = 56,719 lbs.

I don't have a link to this specific workout, but I found it on Levi Markwardt's YouTube channel (https://www.youtube.com/@levishardertokillarsl). This man is an absolute monster and his programming is very difficult. You should try this one out sometime: Workout Details (use 2 kettlebells and try to complete 5 sets): • 4 Half Snatch + 3 Jerk (1 EMOM Round) • Complete 5 Rounds • Perform 1 Farmer's Walk after every 5 rounds I did this yesterday with two 30 lbs kettlebells. Doing double snatches is a new thing for me so I didn't want to go too heavy. Next time I will probably use my 16 kg bells. The Farmer's Walks were done using two 50 lbs kettlebells. I was a little short on time so I managed to finish 3 rounds, which is a total of 60 half snatches and 45 jerks using two kettlebells.