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DAY 10 Arms

This week every workout has included the resistance bands to introduce a completely new form of muscle damage. It will definitely inflict a lot of carnage into your training session, leaving you very sore, so I recommend you stay on top of your supplements.

Today with our arms workout, we’re using resistance bands again, so suck it up and let’s get it done!

 


Morning Cardio - 25 Minutes

Arm Workout 

Triceps

1. Overhead Tricep Extensions
3 Sets x 15* Reps
overhead-tricep-ext-a overhead-tricep-ext-b
*On the third set, perform 10 reps, then remove the band and go to failure. Use resistance bands for added intensity.
- 60 Seconds of Rest Between Sets  

 

2. Seated Rope Extension
3 Sets x 10/10/10* Reps
seated-rope-ext-a seated-rope-ext-b
*All 3 sets are triple drop sets. Perform 10 reps, reduce the weight and complete another 10 reps, then reduce the weight again and do 10 more reps.
- 90 Seconds of Rest Between Sets 

 

3. Dips
3 Sets x 10 Reps
dips-a dips-b
*Use resistance bands for added intensity. When using bands, perform 10 reps, then remove the band and go to failure using bodyweight only.
- 90 Seconds of Rest Between Sets
 

Biceps

Superset (3 Sets)

4a. EZ-Bar Spider Curls
10-12 Reps
ez-bar-curl-a ez-bar-curl-b
4b. Standing Banded Bicep Curls
10-12 Reps
banded-bicep-curl-a banded-bicep-curl-b
 - 90 Seconds of Rest Between Sets

 

Superset (3 Sets)

5a. Low Cable EZ-Bar Curls
10-12 Reps*
low-ez-bar-cable-curl-a low-ez-bar-cable-curl-b
5b. Low Banded Biceps Curl
8-10 Reps**
low-banded-bicep-curl-a
*Performed in a squat position with elbows resting on inner thighs. **Performed in a squat position with elbows resting on inner thighs. Wrap band low around cable machine.
- 60 Seconds of Rest Between Sets 

 

Superset (3 Sets)

6a. Incline Dumbbell Curls
10 Reps
incline-db-curl-a incline-db-curl-b
6b. Seated Banded Biceps Curl
10 Reps*
seated-banded-bicep-curl-a seated-banded-bicep-curl-b
**Lean slightly forward while performing this exercise.
- 60 Seconds of Rest Between Sets
 

Evening Cardio - 25 Minutes

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