# Arms

## Workout


## Warm

- 1 × 1-2min Arm Swing
- 1 × 1-2min Arm Circle
- 1 × 12-15 Scapular Push-Up

## Workouts

- 3 × 6-10 Push-Up (Decline)
- 3 × 8-12 Row - Other
- 3 × 6-10 Pike Press - Suspension
- 3 × 8-12 Dip (Triceps)
- 3 × 8-12 Bodyweight Bicep Curl - Body Only

## Burn out

- 1 × 1-3 Triceps Extension - Bodyweight (Bar)
- 3 × 20-30s Bicep Hold (Isometric)
- 2 × 1 Knee Push-Up
- 1 × 0 Push-Up (Wall)
- 3 × 20-30s Arch Body Hold (Prone)