Weekly challenge

Sleeve Splitter

★ Bronze medal

An arm day in three supersets, to pump your arms up until your sleeves feel tight. Each pair is a triceps lift and a biceps lift done back to back: close-grip bench presses with barbell curls, skull crushers with hammer curls, then pushdowns with incline curls.

• Close-Grip Bench Press3 × 10
• Barbell Curl3 × 10
• Skull Crushers3 × 12
• Hammer Curl3 × 12
• Cable Tricep Pushdown3 × 15
• Weighted Incline Dumbbell Curl3 × 12

Do each pair back to back, then rest about a minute before the next round.

Make it your workout in Iron Streak and log every lift to earn the medal.