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8-Week Hardcore Daily Video Trainer - Banner Image

DAY 17:Arms

Overview: 8-week hardcore trainer
Overview: training
Overview: nutrition
Overview: supplements
Day 1: quads, lower abs & calves
Day 2: chest & shoulders
Day 3: arms
Day 4: lower back, hamstrings & upper abs
Day 5: upper back & calves
Day 6: active rest day
Day 7: active rest day
Day 8: quads, lower abs & calves
Day 9: chest & shoulders
Day 10: arms
Day 11: lower back, hamstrings & upper abs
Day 12: upper back & calves
Day 13: active rest day
Day 14: active rest day
Day 15: legs, calves & lower abs
Day 16: chest & shoulders
Day 17: arms
Day 18: hamstrings, lower back & upper abs
Day 19: back & calves
Day 20: active rest day
Day 21: active rest day
Day 22: quads, calves, and lower abs
Day 23: chest & shoulders
Day 24: arms
Day 25: hamstrings, lower back & abs
Day 26: back and calves
Day 27: active rest day
Day 28: active rest day
Day 29: quads
Day 30: chest & shoulders
Day 31: arms
Day 32: hamstrings, lower back & upper abs
Day 33: upper back & calves
Day 34: active rest day
Day 35: active rest day
Day 36: quads & calves
Day 37: chest & shoulders
Day 38: arms
Day 39: hamstrings, lower back & upper abs
Day 40: upper back & calves
Day 41: active rest day
Day 42: active rest day
Day 43: quads, calves & lower abs
Day 44: chest & shoulders
Day 45: arms
Day 46: hamstrings, lower back and upper abs
Day 47: back & calves
Day 48: active rest day
Day 49: active rest day
Day 50: quads, calves & lower abs
Day 51: chest & shoulders
Day 52: arms
Day 53: hamstrings, lower back & upper abs
Day 54: upper back & calves
Day 55: judgement day!
Day 56: photo shoot day

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
kneeling-overhead-rope-extensions-a kneeling-overhead-rope-extensions-b
*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
machine-tricep-extension-a machine-tricep-extension-b
*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
machine-tricep-pushdown-a machine-tricep-pushdown-b
*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*
standing-cable-curl-a standing-cable-curl-b
*Use vinyl handles on a straight-bar attachment.
4b. Lying Cable Curls
10 reps
lying-cable-curl-a lying-cable-curl-b
- 60 seconds of rest between supersets

Superset (3 Sets)

5a. Lying High Cable Curls
10 reps
lying-high-cable-curl-a lying-high-cable-curl-b
5b. Standing High Cable Curls
10 reps
standing--high-cable-curl-a standing--high-cable-curl-b
- 60 seconds of rest between sets

Superset (3 Sets)

6a. Reverse-Grip EZ-Bar Curls
10 reps
reverse-grip-ez-bar-curl-a reverse-grip-ez-bar-curl-b
6b. Close-Grip EZ-Bar Curls
10 reps
close-grip-ez-bar-curl-a close-grip-ez-bar-curl-b
- 60 seconds of rest between sets

Evening Cardio - 30 Minutes

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