Tank high season is in full swing, which is a superb motivator to deal with strengthening your arms. Your biceps, triceps, and chest will really feel the burn after this one. For this circuit, begin with a heavier set of free weights. When you’re fully gassed after the primary set, swap your weights for a lighter set. Keep in mind this: if it is burning, it is working!

Heat-up: 60 seconds of leaping jacks, 15 seconds relaxation. Repeat twice.

Exercise:

10 push-ups

20 standing shoulder presses

10 tricep kickbacks (every arm)

5 lateral raises

15 one-arm rows (every arm)

5 entrance raises

10 reverse flies

10 upright rows

10 hammer curls

10 dumbbell pullovers

Repeat circuit twice.

Cool-down: Stretch your arms for 30-60 seconds.