DAY 3:Arms
Already the days are flying by! You will find this happens and you start to see that every day really counts. Today I want to quickly bring up the choice of cardio for this program, which is, of course, low-impact cardio rather than something like high-intensity intervals. While in a calorie deficit, where you’re more prone to stress, cortisol, catabolism and lower anabolic hormone production, I don’t want to introduce another form of stress.
Low-impact cardio is a great way of burning my way through the calories without adding too much stress so I can burn body fat and not muscle.
What low-impact cardio machines do you prefer? Tag me on your socials with #HardcoreTrainer2 and let me know!
Now let’s go and hammer arms!
Morning Cardio - 20 Minutes
Arm Workout
Triceps
Superset (3 Sets)
1a. Reverse-Grip Cable Triceps Pushdown |
12 reps |
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1b. Cable Overhead Triceps Extension |
12 reps |
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- 90 seconds of rest between supersets.
Superset (3 Sets)
2a. Single-Arm Overhead Rope Extensions |
10 reps |
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2b. Bent-Over Single-Arm Kickbacks |
10 reps |
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- 45 seconds of rest between supersets.
Superset (3 Sets)
3a. Close-Grip Pushups |
Failure |
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Perform regular pushups to failure, then immediately drop knees to floor and go to failure
3b. Bench Dips |
Failure |
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Perform dips with feet elevated to failure, then immediately drop feet to floor and go to failure
- 20 seconds of rest between supersets.
Biceps
Superset (3 Sets)
4a. EZ-Bar Spider Curls |
10 Reps |
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4b. Narrow-Grip EZ Bar Curls |
10 Reps |
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- 90 seconds of rest between supersets.
Superset (3 Sets)
5a. Reverse-Grip Dumbbell Curls |
10 Reps |
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5b. Dumbbell Hammer Curls |
10 Reps |
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- 90 seconds of rest between supersets.
Superset (3 Sets)
6a. Lying Cable Curls |
12 Reps |
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6b. Alternating Cable Curls |
10-12 Reps |
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**On the second set of alternating curls, change your rhythm so you do 2 reps per arm, then 3 reps, then 4 reps and finally 5 reps so you’re working the peak contraction more this set**
- 90 seconds of rest between supersets.
Evening Cardio - 20 Minutes
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