DAY 17:Arms
This week you’ve added an extra 10 minutes of cardio per day, totaling an hour. As you get leaner, you will start to feel hungrier, but you’ve got to suck that up and make this process last. Nothing worth having comes easy. To get the results nobody else can have, you have to do things nobody else will do.
Are you ready to crush arms again?
Morning Cardio - 30 Minutes
Arm Workout
Triceps
1. Kneeling Cable Overhead Triceps Extension |
3 Sets x 10/10* Reps |
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*All 3 sets are drop sets. Perform 10 reps, then reduce the weight and complete another 10 reps.
- 60 seconds of rest between sets
2. Machine Triceps Extension |
3 Sets x 10/10* Reps |
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*All 3 sets are drop sets. Perform 10 reps, then reduce the weight and complete another 10 reps.
- 60 seconds of rest between sets
3. Machine Triceps Pressdown |
3 Sets x 10/10* Reps |
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*All 3 sets are drop sets. Perform 10 reps, then reduce the weight and complete another 10 reps.
- 60 seconds of rest between sets
Biceps
Superset (3 Sets)
4a. Standing Cable Curls |
10 reps* |
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*Use vinyl handles on a straight-bar attachment.
4b. Lying Cable Curls |
10 reps |
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- 60 seconds of rest between supersets
Superset (3 Sets)
5a. Lying High Cable Curls |
10 reps |
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5b. Standing High Cable Curls |
10 reps |
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- 60 seconds of rest between sets
Superset (3 Sets)
6a. Reverse-Grip EZ-Bar Curls |
10 reps |
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6b. Close-Grip EZ-Bar Curls |
10 reps |
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- 60 seconds of rest between sets
