biceps (front of upper arms)

WORKOUT VULTURE

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Intensity: Moderate to vigorous
Average Time: 31 to 40 minutes
Benefit(s): Endurance, Mental Toughness, Strength
Resistance: Single Kettlebell

WORKOUT NEO — DAY ATLAS

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Intensity: Moderate
Average Time: 26 to 30 minutes
Benefit(s): Strength, Cardio
Resistance: Single and Double Kettlebell

WORKOUT Prometheus Phase II DAY 4

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Intensity: Moderate
Average Time: 45+ minutes
Benefit(s): Strength, Hypertrophy
Resistance: Single and Double Kettlebell

WORKOUT FEROX

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Intensity: Moderate
Average Time: 41 to 45 minutes
Benefit(s): Hypertrophy, Core, Strength
Resistance: Single Kettlebell
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