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Hydra-Charge - 60SV

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Pre-Workout (Pre-Kaged)

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Creatine HCl™

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Empty gym interior with cable machines, benches, and a punching bag under dim warm lighting
Nov 8, 20213 min read

Day 18:Arms & Calves

Today’s workout targets arms and gastrocnemius (the diamond-shaped calf muscles at the back of your legs). You’re going to perform two giant sets each for both triceps and biceps before performing 5 sets of standing calf raises and HIIT cardio at the end of this training session. This workout will take a little longer because of the volume.

You’ll begin this workout with triceps cable pushdowns, which are a great exercise for warming up this muscle group while targeting the outer head of your triceps. Overhead cable extensions target the inner head—that’s especially true when you keep your elbows close to your body. Parallel bar dips are challenging, and you either love or hate them. If you can’t perform this move for any reason, you can substitute decline close-grip bench presses or machine dips, which can reduce the amount of weight you use per rep.

I’d like to talk about why I keep recommending fermented BCAAs. Most BCAAs are derived from human hair, duck feathers, or pig hair (yikes!), and I don’t want any of those in my body. Kaged Muscle uses only naturally derived ingredients in all of our products.

And BCAAs are tremendously beneficial for those trying to build muscle while burning body fat—this group of aminos supports both objectives. Leucine is the rockstar of the BCAAs supporting muscle protein synthesis, which is why you’ll often find it sold as a stand-alone. Yet, research shows that BCAAs are most effective when taken in a 2:1:1 ratio of leucine to isoleucine and valine. Kaged Muscle’s fermented BCAAs provide you with this ratio, giving you more leucine as well as the additional benefits of the other BCAAs.

Let’s get to the workout after you get in those BCAAs to support this training session.

TIP: Intense weight training supports longevity because it promotes the anti-aging process by protecting and restoring DNA. Research on PubMed supports this. Plus, exercise is great therapy to keep your mind young. I want to be weight training when I’m in my 70s, 80s, and 90s.

Giant Set #1

Triceps cable pushdown

Sets:
3
Reps:
10
Strategy:
Giant set #1
 Person performing a triceps cable pushdown on a cable machine using a straight bar, elbows tucked, gym setting Person performing a triceps cable pushdown at a cable machine in a gym

Cable overhead triceps extension

Sets:
3
Reps:
10
Strategy:
Giant set #1
 Person performing cable overhead triceps extension with rope attachment in a gym, seated on a bench for support Person doing overhead triceps extension on cable machine with rope attachment, side view showing elbows raised

Dips

Sets:
3
Reps:
10
Strategy:
Giant set #1
 Person performing parallel-bar dips in a gym Person performing parallel-bar dips in a gym, focusing on triceps
Giant Set #2

Skull crusher

Sets:
3
Reps:
10
Strategy:
Giant set #2
 Person lying on bench doing lying triceps extensions (skull crushers) with an EZ bar in a commercial gym Person on a flat bench performing a skull crusher with an EZ curl bar in a gym, demonstrating a triceps extension

Overhead plate extension

Sets:
3
Reps:
10
Strategy:
Giant set #2
 Man performing overhead plate triceps extension, holding a weight plate behind his head in a gym Person performing overhead plate triceps extension while seated on a bench in a gym

Close-grip push-up

Sets:
3
Reps:
10
Strategy:
Giant set #2
 Person performing close grip push up on a gym floor, elbows tucked to emphasize triceps Person performing a close-grip push-up on a gym floor demonstrating triceps-focused form
Giant Set #3

Squatting cable curl

Sets:
3
Reps:
10
Strategy:
Giant set #3
 Person kneeling in a gym performing a cable curl variation, pulling the handle toward their biceps Person performing a cable biceps curl while squatting in a gym, side view showing squat form and cable handle

Standing biceps cable curl

Sets:
3
Reps:
10
Strategy:
Giant set #3
 Man performing a standing biceps cable curl in a gym, facing left and curling a cable handle toward his shoulder Person performing a standing biceps cable curl at the gym using a cable machine, curling the handle toward the shoulder to demonstrate proper form

Lying reverse-grip curl

Sets:
3
Reps:
10
Strategy:
Giant set #3
 Person lying on a bench performing a reverse-grip cable biceps curl with a low-pulley straight bar in a gym Person lying on a bench performing a reverse-grip cable curl with a bar attachment in a gym
Giant Set #4

Preacher EZ-bar curl

Sets:
3
Reps:
10
Strategy:
Giant set #4
 Man performing a preacher EZ-bar curl on a preacher bench in a gym Person performing preacher curl with an EZ bar on a preacher bench in a gym

Spider plate curl

Sets:
3
Reps:
10
Strategy:
Giant set #4
 Man performing a spider plate curl on an incline preacher bench, holding a weight plate in a gym Person performing spider plate curl on a preacher bench holding a weight plate in a gym

Seated dumbbell curl

Sets:
3
Reps:
10
Strategy:
Giant set #4
 Person performing seated dumbbell biceps curl on bench in gym Person performing a seated dumbbell curl on a gym bench demonstrating a biceps exercise

Smith machine calf raise

Sets:
5
Reps:
50, 40, 30, 20, 10
Strategy:
Basic
 Person performing standing calf raises under a Smith machine on a small platform in a gym, close-up of lower legs and sneakers Person performing a Smith machine standing calf raise with heels elevated on a block in a gym

HIIT

Sets:
1
Reps:
3
Strategy:
4 minutes easy/1 minute full
intensity for a total of 15 minutes

TIP:

Intense weight training supports longevity because it promotes the anti-aging process by protecting and restoring DNA. Research on PubMed supports this. Plus, exercise is great therapy to keep your mind young. I want to be weight training when I’m in my 70s, 80s, and 90s.

Read more

Empty gym interior with cable machines, adjustable benches, and a heavy bag, dimly lit training space
Nov 8, 2021
Day 22:Back & Calves
Empty gym floor with cable machines, benches, and a heavy bag for training under warm industrial lighting
Nov 8, 2021
Day 8:Back & Calves

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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Results may vary.