Congratulations on making it to the last weight-training workout of Week Three. Once you complete this workout, you’ll be 25% of the way through the weight-training element of my 12-Week Lean Muscle Program.
Today we’re working arms and abs. We’re going to begin with biceps for this workout. Often, we’ve begun with triceps, but as I mentioned earlier it’s important to shake up the order or your exercises, and that can even include shifting when you train body parts from one workout to the next.
The first move today is barbell biceps curls. You’ll perform 3 regular sets, pyramiding up in weight as you reduce reps. For the last set you’ll perform a double drop set where you perform 10 reps. Then you’ll strip off weight and perform another 10 reps; finally, you’ll take off more weight and perform another 10 reps.
Next up is seated cable curls performed on a cable row machine. You’ll perform 10 reps, and then you’ll reduce weight and immediately perform 10 more reps. Rest 90 seconds and then perform 2 more drop sets using the heaviest weights you can that allows you to perform all reps with stellar form.
Triceps work begins with cable pushdowns. For this move you’ll bend a bit at the waist and press the bar straight down rather than in toward your hips. Check out my video to see this range of motion. You’ll perform 3 regular sets, pyramiding up in weight as you reduce reps. For the last set you’ll perform a double drop set where you perform 10 reps at your initial weight. Then you’ll reduce weight and perform another 10 reps; finally, you’ll reduce weight again and perform another 10 reps.
Then you’ll perform incline barbell triceps extensions. For this move you’ll keep your elbows in to your comfort level, performing an incline version of skull crushers with a straight bar. Complete 20 reps for the first 2 sets, and then perform 30 reps with a double drop of 10/10/10 reps, reducing the weight without resting during the drop sets. But do allow yourself 90 seconds of rest between each regular and drop set.
Complete your triceps work with bench dips. Notice that I’ve had Kai place his legs on another bench rather than on the floor during this workout. This is to increase the load on the triceps. Previously, he placed his feet on the floor. Here is another example of how you can increase the intensity of an exercise without including weight—although we will do that, as well.
You’ll finish up today’s gym workout with abs. The first move is elevated sit-ups. You’ll place your legs on a bench while your upper body is on the floor. Then you’ll rise up and twist your elbow in toward your opposite knee. Finish up with regular bench raises without a twist.
The last move for today’s workout is reverse crunches. For this move, you’ll lie on the ground with your elbows behind your head and your legs extended. Pull your legs in to your core, raise your butt off the floor, and lift your legs straight up with control and contract your abs. Lower your legs with control until they are fully extended and near the ground without resting. Place your arms along the ground next to your sides to stabilize your body.
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Cardio |
25 minutes |
Steady-state upon waking |
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Barbell Curls 4 Sets - 30/20/10/(10-10-10) Perform 3 regular sets followed by 1 double drop set of 10 reps for each of the weights. Rest 90 seconds between sets |
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Seated Cable Curls 3 Sets - 10/10 Perform 10 reps, and then drop weight and perform another 10 reps. Do this 3 times, resting 90 seconds after completing each drop set |
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Triceps Cable Pushdowns 4 Sets - 30/20/10/(10-10-10) Perform 3 regular sets followed by 1 double drop set of 10 reps for each of the weights. Rest 90 seconds between sets |
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Incline Barbell Extensions 3 Sets - 20/20/(10-10-10) x 2 Perform 2 regular sets of 20 reps followed by 2 double drop set of 10 reps for each of the weights. Rest 90 seconds between sets |
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Bench Dips 3 Sets - Failure Rest 90 seconds between sets |
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Elevated Sit-Ups 3 Sets - Failure Rest 90 seconds between sets
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Reverse Crunches 3 Sets - 20 Reps Rest 90 seconds between sets |
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Cardio |
35 minutes |
Steady-state after training or later in the evening |
GETHIN’S GO-TO:
By this point in my 12-Week Lean Muscle Program you may have noticed that I often switch around the order of exercises so that we target different muscles within a group from one workout to the next. Too many people perform the same exercises in the same order every workout. Today we worked biceps ahead of triceps, while we’ve begun with triceps in previous arms workouts. Variety is not only the spice of life, but it’s also the key to more complete development of a lean, muscular physique.
WHAT SUPP?
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CLEAN BURN® This product contains potent ingredients that help support weight loss. These include green tea extract, Gymnema sylvestre extract, capsicum fruit and chromium complex, all of which can help you accelerate your results on my 12-Week Lean Muscle Program. This product works through multiple mechanisms to support weight loss. These include mobilizing fat from storage and increasing thermogenesis. DOSE AND TIMING:For best results, get in 3 doses (2 capsules per dose) 30 minutes before whole-food meals. You can start slowly with CLEAN BURN, taking in 1 dose for the first day or two, then adding a dose after that. Work up to taking 3 doses per day before meals to boost results while following my 12-Week Lean Muscle Program. |
