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Today is the last weight-training workout of the week. That means you’ll already have 4 weeks of weight training in the books when you finish today’s arms and abs workout.
We’re going to begin with biceps today using my high-rep strategy called DTP. This stands for Dramatic Transformation Principle, and I rely upon a variety of rep-and-weight schemes to fully exhaust both fast- and slow-twitch muscle fibers with DTP. You’ll perform very high reps in your DTP sets.
Our first exercise today is lying cable curls, and we’ll begin immediately with a DTP set of 50 reps. For this exercise, you lie on the ground and grasp a cambered bar attached to the low end of a two-pulley apparatus. The key is to perform 5 sets using my DTP rep scheme of 50/40/30/20/10 with only 90 seconds of rest between sets.
Then you’ll perform barbell curls using DTP with the inverse rep scheme: Start with 10 then go up to 20, and then 30, 40, and 50 reps. Again, rest only 90 seconds between sets. That’s all for biceps today. Because I’m introducing DTP, where we increase reps volume, we’re going a little lighter with the number of exercises. The same holds true for triceps.
The first exercise for triceps is cable pushdowns using the 50/40/30/20/10 rep scheme. Then you’ll follow that move with skull crushers using a different rep scheme: 10/15/20/25/30. And you’ll rest 90 seconds between each of these 10 sets for triceps.
For abs, you’ll begin with hanging leg raises, which is one of the most challenging of the basic abs moves. At this point, you should have more control than when you first performed them at the beginning of this 12-week program. You’ll perform these to failure, and then you’ll transition immediately to hanging knee-ups as a superset. You’ll also perform this second exercise to failure, and then you’ll rest for 90 seconds between supersets.
The last component of today’s workout is another abs superset of lying leg raises and lying knee-ups. Again you’ll perform 5 supersets, taking each version to failure without resting during the transition. Then rest 90 seconds between supersets. Take a look at the video to remind yourself of specific techniques about all of the moves included in today’s workout.
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Cardio |
25 + 10 minutes |
Upon waking perform 25 minutes of steady-state cardio followed immediately by 10 minutes of HIIT for 20 seconds on/40 seconds off |
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Lying Cable Curls Using my DTP technique. Rest 90 seconds between sets |
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Barbell Curls Using my DTP technique. Rest 90 seconds between sets |
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Triceps Cable Pushdowns Using my DTP technique. Rest 90 seconds between sets |
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Skull Crushers
5 Sets - 10/15/20/25/30 Using my DTP technique. Rest 90 seconds between sets |
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Hanging Leg Raises SUPERSET: Perform as many hanging leg raises as you can to failure, then switch to hanging knee raises without resting. Then rest 90 seconds before performing the next superset |
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Hanging Knee Raises
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Lying Leg Raises SUPERSET: Perform as many lying leg raises as you can to failure, then switch to lying knee ups without resting. Then rest 90 seconds before performing the next superset |
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Lying Knee Ups |
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Cardio |
25 + 15 minutes |
Perform 25 minutes of steady-state cardio followed by 15 HIIT cardio sessions of 20 seconds on/40 seconds off |
GETHIN’S GO-TO: DTP (Dramatic Transformation Principle) will almost surely cause your arms to be sore in ways you haven’t felt before. The intensity of this technique causes your body to utilize all aspects of your biceps and triceps, as well as smaller supporting muscles such as those in your forearms. You’ll have two days away from weight training to recover, and then we’ll begin to integrate DTP and other intensity techniques with other body parts as we head into the second 4-week phase of my 12-Week Lean Muscle Program.
WHAT SUPP?
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AMINO SYNERGY® Essential Amino Acids (EAAs) are just that—essential for your progress. Your body cannot manufacture EAAs, which means you need get them through your supplements and nutrition. AMINO SYNERGY provides these crucial EAAs to support your body’s ability to promote muscle protein synthesis, even during times of excessive physical stress and intermittent fasting that you’ll include during this 12-Week Lean Muscle Program. The ratio of fermented amino acids in AMINO SYNERGY is the perfect addition to this program. AMINO SYNERGY also delivers freeze-dried coconut water powder and 124 mg of PurCaf®, and it contains no artificial colors or flavors. DOSE AND TIMING: Get in AMINO SYNERGY at times when you want to fuel your muscles without taking in food or calories. I recommend you take in one scoop during cardio sessions, during fasting, and upon waking. |
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