Day 80 Arms

Today is arm day, we’ll be performing reverse DTP sets. For reverse DTP sets we don’t go up and down the rep range, instead we start at a higher rep range and work our way down.

We’ll be stimulating not annihilating, that’s the theme for today’s workout and this week. We’ll start off with triceps rope extensions and focus on the contraction during each rep. Don’t worry about going to absolute failure, I want you to focus on the pump and the mind muscle connection. Then we’ll perform alternate dumbbell curls, make sure you turn the dumbbells as you come up. Get a good squeeze at the top of each rep and contract as hard as you can when you bring the dumbbells up.

For the second superset we’ll perform rope curls followed by lying triceps extensions. Perform these exercises across the full range of motion and focus on the mind muscle connection.

Don’t forget to continue doing your cardio this week. You should be doing 2 sessions of 60-minute steady-state cardio separated by at least 7 hours minimum.


60 minutes



Triceps Rope Extension
5 Sets - 30/25/20/15/10 Reps

Superset 1: Triceps Rope Extension, Alternate Dumbbell Curls

Alternate Dumbbell Curls
5 Sets - 30/25/20/15/10 Reps

Rope Curls
Sets - 30 Reps

Superset 2: Rope Curls, Lying Triceps Extensions

Lying Triceps Extensions
5 Sets - 30/25/20/15/10 Minute



60 minutes


Gethin’s Go To

Pay attention to your mind muscle connection on all exercises this week. You want to really contract hard on every rep and feel the squeeze during each exercise. This is important because you’ll want to know how to get a great pump before you do your photoshoot pictures.




At this point in the trainer, it’s natural for your body to feel tired. FERODROX™ helps maintain testosterone and cortisol ratio within the normal healthy range*

Dose and Timing: Take 1 capsule of Ferodrox in the morning and 1 capsule in the afternoon.


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