Heres one of me doing a quick arm rip in 16 frames. Not 160, I meant 16.

I think It was something along the Lines of this:

Hold all
Contract Pecs
Raise Right arm
Raise Left Arm
Right rotate Chest
Left bend Lumbar
Extend both Glutes
Contract Left knee
Grab Hands
[Shift+Space x 6]
Lower Left arm

Voila