SPARTAN ARMS WORKOUT

EXERCISE Sets x Reps

EZ BAR CURLS 3 x 12-15 : 45 Second Rest

CONCENTRATION CURLS 3 x 10-12 : 30 Second Rest

HAMMER CURLS NEGATIVES (RESIST ON 3 x 8-10 : 20 Second Rest

WAY DOWN)

TRICEP OVERHEAD CABLE EXTENSION 3 x 12-15 : 45 Second Rest

(ROPE, BOTH ARMS)

SINGLE ARM TRICEP ROPE EXTENSION 3 x 10-12 : 30 Second Rest (BOTH SIDES)
BENT OVER (SKI MOVEMENT)

INCLINE PUSH-UP 2 x 15-25: 30 Second Rest

DECLINE PUSH-UP 2 x 15-25: 30 Second Rest

OVERHAND PULL-UPS 2 x Max

UNDERHAND CHIN-UPS 2 x Max

Finish off with 15 minutes of stationary bike or a treadmill exercise if you are a true
warrior.

Disclaimer: The Stampede Network is not responsible for any injuries that may occur
from this program.