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.
