All sets are step-downs: 21, 14, 7.
1. 500m Row
2. Butterfly Press
4. Lat Pull Down
5. Cable Cross Pull
6. Military Press
7. Bowflex Press
8. Dumbell Row
9. 500m Row
10. Resistance Band Curl
11. Triceps Curl
12. "ABCs"
Keep your arms straight. Trace all 26 letters of the alphabet in the air in front of you with both arms simultaneously.
36 minutes total. 404 reps. Some very sore but very firm arms.
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