biceps (front of upper arms)
LnRiLWdyaWQsLnRiLWdyaWQ+LmJsb2NrLWVkaXRvci1pbm5lci1ibG9ja3M+LmJsb2NrLWVkaXRvci1ibG9jay1saXN0X19sYXlvdXR7ZGlzcGxheTpncmlkO2dyaWQtcm93LWdhcDoyNXB4O2dyaWQtY29sdW1uLWdhcDoyNXB4fS50Yi1ncmlkLWl0ZW17YmFja2dyb3VuZDojZDM4YTAzO3BhZGRpbmc6MzBweH0udGItZ3JpZC1jb2x1bW57ZmxleC13cmFwOndyYXB9LnRiLWdyaWQtY29sdW1uPip7d2lkdGg6MTAwJX0udGItZ3JpZC1jb2x1bW4udGItZ3JpZC1hbGlnbi10b3B7d2lkdGg6MTAwJTtkaXNwbGF5OmZsZXg7YWxpZ24tY29udGVudDpmbGV4LXN0YXJ0fS50Yi1ncmlkLWNvbHVtbi50Yi1ncmlkLWFsaWduLWNlbnRlcnt3aWR0aDoxMDAlO2Rpc3BsYXk6ZmxleDthbGlnbi1jb250ZW50OmNlbnRlcn0udGItZ3JpZC1jb2x1bW4udGItZ3JpZC1hbGlnbi1ib3R0b217d2lkdGg6MTAwJTtkaXNwbGF5OmZsZXg7YWxpZ24tY29udGVudDpmbGV4LWVuZH0udGItcmF0aW5ne3Bvc2l0aW9uOnJlbGF0aXZlO3doaXRlLXNwYWNlOm5vd3JhcDtjb2xvcjojYzFjMWMxO2ZvbnQtc2l6ZToxLjNlbTtsaW5lLWhlaWdodDoxLjN9LnRiLXJhdGluZ19fY29udGFpbmVye3Bvc2l0aW9uOnJlbGF0aXZlO2Rpc3BsYXk6aW5saW5lLWJsb2NrfS50Yi1yYXRpbmdfX3N0YXJ7ZGlzcGxheTppbmxpbmUtYmxvY2s7cG9zaXRpb246cmVsYXRpdmV9LnRiLXJhdGluZ19fc3Rhcjo6YmVmb3Jle2NvbnRlbnQ6YXR0cihkYXRhLXN0YXIpO2Rpc3BsYXk6aW5saW5lLWJsb2NrO2NsZWFyOmJvdGh9LnRiLXJhdGluZ19fcmF0aW5ne3Bvc2l0aW9uOmFic29sdXRlO2xlZnQ6MDtkaXNwbGF5OmlubGluZS1ibG9jaztvdmVyZmxvdzpoaWRkZW47d2hpdGUtc3BhY2U6bm93cmFwfS50Yi1yYXRpbmdfX3JhdGluZzo6YWZ0ZXJ7Y29udGVudDphdHRyKGRhdGEtc3Rhcil9aHRtbFtkaXI9InJ0bCJdIC50Yi1yYXRpbmdfX3JhdGluZ3tsZWZ0OmF1dG87cmlnaHQ6MH0udGItcmF0aW5nLS1sZWZ0e3RleHQtYWxpZ246bGVmdH0udGItcmF0aW5nLS1yaWdodHt0ZXh0LWFsaWduOnJpZ2h0fS50Yi1yYXRpbmctLWNlbnRlcnt0ZXh0LWFsaWduOmNlbnRlcn0udGItcmF0aW5nIC50Yi1zY3JlZW4tcmVhZGVye3Bvc2l0aW9uOmFic29sdXRlICFpbXBvcnRhbnQ7aGVpZ2h0OjFweDt3aWR0aDoxcHg7b3ZlcmZsb3c6aGlkZGVuO2NsaXA6cmVjdCgxcHgsIDFweCwgMXB4LCAxcHgpfS50Yi1yYXRpbmdfX3JhdGluZ3tjb2xvcjojZTRjYzI5fSAudGItcmF0aW5nW2RhdGEtdG9vbHNldC1ibG9ja3Mtc3Rhci1yYXRpbmc9Ijg0YWZhODE4MDdkODZiODkyMzQ5ZGY4MmJjNGI1ZGZkIl0geyBtYXJnaW46IDA7cGFkZGluZzogMDtmb250LWZhbWlseTogZGFzaGljb25zLCBzYW5zLXNlcmlmOzsgfSAudGItcmF0aW5nW2RhdGEtdG9vbHNldC1ibG9ja3Mtc3Rhci1yYXRpbmc9Ijg0YWZhODE4MDdkODZiODkyMzQ5ZGY4MmJjNGI1ZGZkIl0gLnRiLXJhdGluZ19fc3RhcjpiZWZvcmUgeyBjb250ZW50OiAnXGYxNTUnOyB9IC50Yi1yYXRpbmdbZGF0YS10b29sc2V0LWJsb2Nrcy1zdGFyLXJhdGluZz0iODRhZmE4MTgwN2Q4NmI4OTIzNDlkZjgyYmM0YjVkZmQiXSAudGItcmF0aW5nX19yYXRpbmc6YWZ0ZXIgeyBjb250ZW50OiAnXGYxNTVcZjE1NVxmMTU1XGYxNTVcZjE1NVxmMTU1XGYxNTVcZjE1NVxmMTU1XGYxNTUnOyB9IEBtZWRpYSBvbmx5IHNjcmVlbiBhbmQgKG1heC13aWR0aDogNzgxcHgpIHsgLnRiLWdyaWQsLnRiLWdyaWQ+LmJsb2NrLWVkaXRvci1pbm5lci1ibG9ja3M+LmJsb2NrLWVkaXRvci1ibG9jay1saXN0X19sYXlvdXR7ZGlzcGxheTpncmlkO2dyaWQtcm93LWdhcDoyNXB4O2dyaWQtY29sdW1uLWdhcDoyNXB4fS50Yi1ncmlkLWl0ZW17YmFja2dyb3VuZDojZDM4YTAzO3BhZGRpbmc6MzBweH0udGItZ3JpZC1jb2x1bW57ZmxleC13cmFwOndyYXB9LnRiLWdyaWQtY29sdW1uPip7d2lkdGg6MTAwJX0udGItZ3JpZC1jb2x1bW4udGItZ3JpZC1hbGlnbi10b3B7d2lkdGg6MTAwJTtkaXNwbGF5OmZsZXg7YWxpZ24tY29udGVudDpmbGV4LXN0YXJ0fS50Yi1ncmlkLWNvbHVtbi50Yi1ncmlkLWFsaWduLWNlbnRlcnt3aWR0aDoxMDAlO2Rpc3BsYXk6ZmxleDthbGlnbi1jb250ZW50OmNlbnRlcn0udGItZ3JpZC1jb2x1bW4udGItZ3JpZC1hbGlnbi1ib3R0b217d2lkdGg6MTAwJTtkaXNwbGF5OmZsZXg7YWxpZ24tY29udGVudDpmbGV4LWVuZH0udGItcmF0aW5ne3Bvc2l0aW9uOnJlbGF0aXZlO3doaXRlLXNwYWNlOm5vd3JhcDtjb2xvcjojYzFjMWMxO2ZvbnQtc2l6ZToxLjNlbTtsaW5lLWhlaWdodDoxLjN9LnRiLXJhdGluZ19fY29udGFpbmVye3Bvc2l0aW9uOnJlbGF0aXZlO2Rpc3BsYXk6aW5saW5lLWJsb2NrfS50Yi1yYXRpbmdfX3N0YXJ7ZGlzcGxheTppbmxpbmUtYmxvY2s7cG9zaXRpb246cmVsYXRpdmV9LnRiLXJhdGluZ19fc3Rhcjo6YmVmb3Jle2NvbnRlbnQ6YXR0cihkYXRhLXN0YXIpO2Rpc3BsYXk6aW5saW5lLWJsb2NrO2NsZWFyOmJvdGh9LnRiLXJhdGluZ19fcmF0aW5ne3Bvc2l0aW9uOmFic29sdXRlO2xlZnQ6MDtkaXNwbGF5OmlubGluZS1ibG9jaztvdmVyZmxvdzpoaWRkZW47d2hpdGUtc3BhY2U6bm93cmFwfS50Yi1yYXRpbmdfX3JhdGluZzo6YWZ0ZXJ7Y29udGVudDphdHRyKGRhdGEtc3Rhcil9aHRtbFtkaXI9InJ0bCJdIC50Yi1yYXRpbmdfX3JhdGluZ3tsZWZ0OmF1dG87cmlnaHQ6MH0udGItcmF0aW5nLS1sZWZ0e3RleHQtYWxpZ246bGVmdH0udGItcmF0aW5nLS1yaWdodHt0ZXh0LWFsaWduOnJpZ2h0fS50Yi1yYXRpbmctLWNlbnRlcnt0ZXh0LWFsaWduOmNlbnRlcn0udGItcmF0aW5nIC50Yi1zY3JlZW4tcmVhZGVye3Bvc2l0aW9uOmFic29sdXRlICFpbXBvcnRhbnQ7aGVpZ2h0OjFweDt3aWR0aDoxcHg7b3ZlcmZsb3c6aGlkZGVuO2NsaXA6cmVjdCgxcHgsIDFweCwgMXB4LCAxcHgpfS50Yi1yYXRpbmdfX3JhdGluZ3tjb2xvcjojZTRjYzI5fSB9IEBtZWRpYSBvbmx5IHNjcmVlbiBhbmQgKG1heC13aWR0aDogNTk5cHgpIHsgLnRiLWdyaWQsLnRiLWdyaWQ+LmJsb2NrLWVkaXRvci1pbm5lci1ibG9ja3M+LmJsb2NrLWVkaXRvci1ibG9jay1saXN0X19sYXlvdXR7ZGlzcGxheTpncmlkO2dyaWQtcm93LWdhcDoyNXB4O2dyaWQtY29sdW1uLWdhcDoyNXB4fS50Yi1ncmlkLWl0ZW17YmFja2dyb3VuZDojZDM4YTAzO3BhZGRpbmc6MzBweH0udGItZ3JpZC1jb2x1bW57ZmxleC13cmFwOndyYXB9LnRiLWdyaWQtY29sdW1uPip7d2lkdGg6MTAwJX0udGItZ3JpZC1jb2x1bW4udGItZ3JpZC1hbGlnbi10b3B7d2lkdGg6MTAwJTtkaXNwbGF5OmZsZXg7YWxpZ24tY29udGVudDpmbGV4LXN0YXJ0fS50Yi1ncmlkLWNvbHVtbi50Yi1ncmlkLWFsaWduLWNlbnRlcnt3aWR0aDoxMDAlO2Rpc3BsYXk6ZmxleDthbGlnbi1jb250ZW50OmNlbnRlcn0udGItZ3JpZC1jb2x1bW4udGItZ3JpZC1hbGlnbi1ib3R0b217d2lkdGg6MTAwJTtkaXNwbGF5OmZsZXg7YWxpZ24tY29udGVudDpmbGV4LWVuZH0udGItcmF0aW5ne3Bvc2l0aW9uOnJlbGF0aXZlO3doaXRlLXNwYWNlOm5vd3JhcDtjb2xvcjojYzFjMWMxO2ZvbnQtc2l6ZToxLjNlbTtsaW5lLWhlaWdodDoxLjN9LnRiLXJhdGluZ19fY29udGFpbmVye3Bvc2l0aW9uOnJlbGF0aXZlO2Rpc3BsYXk6aW5saW5lLWJsb2NrfS50Yi1yYXRpbmdfX3N0YXJ7ZGlzcGxheTppbmxpbmUtYmxvY2s7cG9zaXRpb246cmVsYXRpdmV9LnRiLXJhdGluZ19fc3Rhcjo6YmVmb3Jle2NvbnRlbnQ6YXR0cihkYXRhLXN0YXIpO2Rpc3BsYXk6aW5saW5lLWJsb2NrO2NsZWFyOmJvdGh9LnRiLXJhdGluZ19fcmF0aW5ne3Bvc2l0aW9uOmFic29sdXRlO2xlZnQ6MDtkaXNwbGF5OmlubGluZS1ibG9jaztvdmVyZmxvdzpoaWRkZW47d2hpdGUtc3BhY2U6bm93cmFwfS50Yi1yYXRpbmdfX3JhdGluZzo6YWZ0ZXJ7Y29udGVudDphdHRyKGRhdGEtc3Rhcil9aHRtbFtkaXI9InJ0bCJdIC50Yi1yYXRpbmdfX3JhdGluZ3tsZWZ0OmF1dG87cmlnaHQ6MH0udGItcmF0aW5nLS1sZWZ0e3RleHQtYWxpZ246bGVmdH0udGItcmF0aW5nLS1yaWdodHt0ZXh0LWFsaWduOnJpZ2h0fS50Yi1yYXRpbmctLWNlbnRlcnt0ZXh0LWFsaWduOmNlbnRlcn0udGItcmF0aW5nIC50Yi1zY3JlZW4tcmVhZGVye3Bvc2l0aW9uOmFic29sdXRlICFpbXBvcnRhbnQ7aGVpZ2h0OjFweDt3aWR0aDoxcHg7b3ZlcmZsb3c6aGlkZGVuO2NsaXA6cmVjdCgxcHgsIDFweCwgMXB4LCAxcHgpfS50Yi1yYXRpbmdfX3JhdGluZ3tjb2xvcjojZTRjYzI5fSB9IA==
WORKOUT VULTURE
"]
Intensity: Moderate to vigorous
Average Time: 31 to 40 minutes
Benefit(s): endurance, mental toughness, strength
Resistance: Single Kettlebell
WORKOUT NEO — DAY ATLAS
"]
Intensity: Moderate
Average Time: 26 to 30 minutes
Benefit(s): strength, cardio
Resistance: Single and Double Kettlebell
WORKOUT Prometheus Phase II DAY 4
"]
Intensity: Moderate
Average Time: 45+ minutes
Benefit(s): strength, hypertrophy
Resistance: Single and Double Kettlebell
WORKOUT FEROX
"]
Intensity: Moderate
Average Time: 41 to 45 minutes
Benefit(s): hypertrophy, core, strength
Resistance: Single Kettlebell