Day 31:Arms
I’m feeling really sharp and motivated today. Last night for my 40-minute cardio session, I decided to make the most of the awesome scenery around me in Boise by going for a jog. I’m very instinctive when it comes to choosing my cardio, based on how I feel and where I am. This keeps things interesting for me and allows my mind to remain stimulated, rather than becoming overrun with boredom. The main thing is that you get your cardio done and that you’re able to make it part of your lifestyle, through enjoyment. Speaking of lifestyle, today I’m getting my weekly massage and visiting Dr. Watson as I endeavor to keep my body in its highest state of health possible.
Today is the next best thing to hump day, arms! Sticking with this week’s theme, there are going to be a lot of reps, short rest intervals and supersets to crush the arms with the DTPXtreme principle. You’ll notice that on several of the exercises today I’m using the nylon handle attachments on the bars. In case you’re wondering why, they allow me to work with a fuller range of motion, and because of the extra freedom, there’s less stress on my wrists and elbows.
Get your PRE-KAGED down to make sure your arms blow up as big as they can. Let’s go!
Morning Cardio - 40 Minutes
Arm Workout
ARMS
Superset (6 Sets)
1a. Triceps Extensions |
6 Sets x 30, 25, 20, 20, 25, 30 Reps |
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1b. Dumbbell Biceps Curl |
6 Sets x 20, 15, 10, 10, 15, 20 Reps |
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- 30 seconds of rest following the first superset.
- 25 seconds of rest following the second superset.
- 2 minutes of rest following the third superset.
- 20 seconds of rest following the fourth superset.
- 25 seconds of rest following the fifth superset.
Superset (6 Sets)
2a. EZ-Bar Skull Crushers |
6 Sets x 30, 25, 20, 20, 25, 30 Reps |
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2b. Cable EZ-Bar Preacher Curls |
6 Sets x 20, 15, 10, 10, 15, 20 Reps |
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- 30 seconds of rest following the first superset.
- 25 seconds of rest following the second superset.
- 2 minutes of rest following the third superset.
- 20 seconds of rest following the fourth superset.
- 25 seconds of rest following the fifth superset.
Superset (6 Sets)
3a. Dips |
6 Sets x 30, 25, 20, 20, 25, 30 Reps |
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3b. Hammer Curls |
6 Sets x 20, 15, 10, 10, 15, 20 Reps |
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- 30 seconds of rest following the first superset.
- 25 seconds of rest following the second superset.
- 2 minutes of rest following the third superset.
- 20 seconds of rest following the fourth superset.
- 25 seconds of rest following the fifth superset.
Evening Cardio - 40 Minutes
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