1
40 shoulder taps
40 bicep extensions
30sec rest | 3 sets
2
60
raised arm circles
in one go
3
40 shoulder taps
40 bicep extensions
30sec rest | 3 sets
4
80
raised arm circles
in one go
5
40 shoulder taps
40 bicep extensions
30sec rest | 3 sets
6
100
raised arm circles
in one go
7
50 shoulder taps
50 bicep extensions
30sec rest | 3 sets
8
120
raised arm circles
in one go
9
50 shoulder taps
50 bicep extensions
30sec rest | 3 sets
10
140
raised arm circles
in one go
11
50 shoulder taps
50 bicep extensions
30sec rest | 3 sets
12
160
raised arm circles
in one go
13
60 shoulder taps
60 bicep extensions
30sec rest | 3 sets
14
180
raised arm circles
in one go
15
60 shoulder taps
60 bicep extensions
30sec rest | 3 sets
16
200
raised arm circles
in one go
17
60 shoulder taps
60 bicep extensions
30sec rest | 3 sets
18
220
raised arm circles
in one go
19
70 shoulder taps
70 bicep extensions
30sec rest | 3 sets
20
240
raised arm circles
in one go
21
70 shoulder taps
70 bicep extensions
30sec rest | 3 sets
22
260
raised arm circles
in one go
23
70 shoulder taps
70 bicep extensions
30sec rest | 3 sets
24
280
raised arm circles
in one go
25
80 shoulder taps
80 bicep extensions
30sec rest | 3 sets
26
300
raised arm circles
in one go
27
80 shoulder taps
80 bicep extensions
30sec rest | 3 sets
28
320
raised arm circles
in one go
29
80 shoulder taps
80 bicep extensions
30sec rest | 3 sets
30
340
raised arm circles
in one go

Developing great upper body strength is a function of consistency, incremental load, variety and focus. The Upper Body Light Challenge provides an easy means to maintain some of the pressure required for muscular and neural adaptations to take place. It is an awesome addition to everything else you do on the days you exercise and a brilliant way to keep things revving on the days when you're too busy to get in a harder workout.  

Instructions: Keep your arms up during a set. Here is video how to for bicep extensions, standing shoulder taps and raised arms circles.

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