A1 single arm incline “preacher” (sub with concentration curls**) – 6-10 reps
A2 band cross triceps extensions- 10-12 reps
A3 incline DB curls (sub with wall lean curls*) – 20 reps
A4 band overhead extensions – 20 reps*
8 rounds, 30 seconds rest between rounds
*hit total reps including partials
Bonus Arm pump suck BFR Protocol***
B1 pronated, supinated, neutral curls – 30, 15 total reps
B2 kickbacks – 30, 15reps
30 second break between 30s and 15s
Active biceps stretch – 30 seconds
Active triceps stretch – 30 seconds
With straps still on
***if you have straps. Here is the brand I use. (They appear to currently be out of the exact leg straps I use)
These look like a good sub:
