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

*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

*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

*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

4b. Standing Banded Bicep Curls	10-12 Reps

- 90 Seconds of Rest Between Sets

Superset (3 Sets)

5a. Low Cable EZ-Bar Curls	10-12 Reps*

5b. Low Banded Biceps Curl	8-10 Reps**

*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

6b. Seated Banded Biceps Curl	10 Reps*

**Lean slightly forward while performing this exercise.

- 60 Seconds of Rest Between Sets

Evening Cardio - 25 Minutes