Because biceps and triceps are smaller muscle groups, you really want to emphasize form when you’re working these muscles. I’ve emphasized being super strict with arm work, but you can use a bit of a cheat if that helps you feel these target muscles a little more at this point.
OPERATION AESTHETIC NOTES
*You only need to rest about 45–60 seconds between sets. Keeping rest periods short will help you tax your target muscles maximally, but it also makes it easier to recover. That’s crucial when you’ve cut calories to this level on Operation Aesthetic.
*When you include drop sets, it’s important to make transitions to lighter weights as short as possible. They shouldn’t really even be called “rests” because you’re working as fast as you can to get the weights off for the next phase of your set.
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Early morning cardio |
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25 minutes |
Perform this session upon waking before consuming food.
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EXERCISE |
COMMENT |
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Dumbbell biceps curl Keep your upper arm as locked in as you can for every rep, but you can add a bit of a cheat if that enhances your pump. |
5 SETS / 12, 10, 7, 3, 15 REPS |
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Concentration curl Note that I also target-touch my working muscle with my non-working side hand to better focus and drive in that mind-muscle connection. |
4 SETS / 12, 9, 6, 4 REPS |
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One-Arm cable curl Notice that I anchor myself to really emphasize my working arm. |
5 SETS / 12, 10, 8, 6, 15 REPS |
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Reverse barbell curl Use the grip that’s comfortable for you, but don’t shift the bend at your wrists during the reps. |
4 SETS / Burnout |
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Close-grip bench press I like to bring the weight fairly low along my chest—that’s where I really feel my triceps working. |
5 SETS / 12, 10, 7, 3, 15 REPS* |
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French press Keep the action in your triceps by holding your upper arms still throughout the set. |
5 SETS / 12, 10, 7, 3, 15 REPS |
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Dips Keep tension in your triceps throughout the entire set. Don’t rest at the top to get more reps when you’re burning out. |
4 SETS / Burnout |
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One-arm triceps pushdown I like a steady pace for this move at the end of this arm workout. Slow and controlled for both phases of every rep. |
5 SETS / 12, 10 7, 3, 15 REPS |
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Post-Workout cardio |
1 |
25 minutes |
Your training week isn’t over until you’ve completed your last cardio session before your rest day at the end of the week. |
TIP:Don’t forget your cardio. As you’re approaching the end of Operation Aesthetic, cardio is not an afterthought. It’s a crucial component of revving metabolism and supporting recovery. The early morning sessions help jumpstart fat burning while the later ones keep your body firing on all cylinders while you’re this deep on a calorie-restricted program.
