The workout:
Start with 10 double pulse triceps dips (Itsines says to make sure your arms are bending to 90 degrees).
Next, perform 15 lay down pushups. The key here: Lower your body all the way to the ground, fully extending your arms and legs, with each and every rep.
Then progress into 24 commandos (12 on each side). Make sure to keep your torso in a straight line—and avoid sticking your butt up in the air.
Repeat this combination for three minutes for an arm workout you’ll be feeling for a few days.
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