Strength: 5 x 5 Reps of Close grip triceps press Add weight each round 5 x 8 Reps of Bandy triceps pushdowns Workout: 15 min. workout 3 DB Snatches each arm (25-30Kg) + 3HSPU 6 DB Goblet squats + 3 HSPU 9 DB Russian twists + 3 HSPU Postworkout: 4 Rounds of 10 reps of Ball crunches