15 MINUTE RESISTANCE BAND ARM WORKOUT

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PUMPED is a 10 minute "real time" resistance band workout to give your arms a ridiculous pump.   This workout consist of 3 circuits, each with 2 exercises, a biceps exercise and triceps exercise.  This workout hits all parts of the biceps and triceps for a total arm pump.

Breakdown:


Circuit 1:

Exercise 1: Kneeling Biceps Curl - targets the short head of the biceps

Exercise 2: Overhead Triceps Extension - targets the long head of the triceps


Circuit 2:

Exercise 1: 45 Degree Biceps Curl - long head of the biceps

Exercise 2: Triceps Pressdowns - medial, lateral, and long head of triceps


Circuit 3:

Exercise 1: Hammer Curl - brachialis of the biceps

Exercise 2: Triceps Kickbacks - lateral head of the triceps


*2 sets of each exercise in a circuit for 30 seconds per set

*Perform as many reps as possible within the 30 seconds

*Choose a resistance band "weight" that is nearly impossible to do for the entire 30 seconds

*20 second break between exercises and circuits