Day 38:Arms
As it’s gun day, I’m going to throw down some advice for you. Don’t just focus on your biceps because they’re a mirror muscle; your triceps are pivotal to making your arms grow as they account for almost 70% of your total upper arm size. You always want to create and sustain balance throughout your physique, so antagonist muscle groups have an even share in strength. If there are gross imbalances, then you don’t just look silly, you will also increase your chances of injury.
We’re working in an opposing manner today to crush arms, going between biceps and triceps. Get your PRE-KAGED down as always and follow my lead.
Morning Cardio - 45 Minutes
Arm Workout
Arms
1. Machine Preacher Curls |
3 Sets x 30, 20, 10 Reps |
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- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.
2. Rope Pressdown |
3 Sets x 10, 15, 20 Reps |
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- 10 seconds of rest following the first set.
- 15 seconds of rest following the second set.
3. Reverse-Grip Triceps Extensions |
3 Sets x 30, 20, 10 Reps |
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- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.
4. Reverse-Grip Cable Biceps Curl |
3 Sets x 20, 25, 30 reps |
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- 20 seconds of rest following the first set.
- 25 seconds of rest following the second set.
5. Smith Machine Drag Curls |
3 Sets x 30, 20, 10 reps |
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- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.
6. Smith Machine Close-Grip Bench |
3 Sets x 20, 25, 30 Reps |
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- 20 seconds of rest following the first set.
- 25 seconds of rest following the second set.
7. Incline Overhead Dumbbell Extensions |
3 Sets x 30, 20, 10 reps |
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- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.
8. Spider Curls |
3 Sets x 20, 25, 30 Reps |
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- 20 seconds of rest following the first set.
- 25 seconds of rest following the second set.
Evening Cardio - 45 Minutes
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