EMOM Arm Pump

April Schum
Mar 5, 2017
1 min read

Incorporate this EMOM at the end of your arm workout for an extra pump and burn!

EMOM stands for every minute on the minute.

Here’s how it works, set a timer for 9 – 1 minute rounds. I use the app RoundTimer. At the start of the 1st minute complete 8 push ups plus 15 bicep curls (exercise A). Rest for the remaining time until minute 2. At the top of the 2nd minute complete 8 push ups plus 15 shoulder presses (exercise B). Rest for remaining time until minute 3. At the top of the 3rd minute complete 8 push ups plus 15 bent over flys (exercise C). Rest for the remaining time until minute 4. Repeat that same rotation until you’ve completed 3 sets of exercises A, B and C. 8 push ups should be completed at the top of every minute. Pick a weight for exercises A, B and C that you can complete for 15 reps. If you’re lifting heavier lower your reps to 8-10 for each exercise. If you’re a beginner, complete 5 reps of push ups each minute instead of 8.

If you keep up with the reps, by the end you will complete 72 push ups, 45 curls, 45 shoulder presses and 45 bent over flys!