Operation Aesthetic Header

Day 34:Arms

As I mentioned in Phase One, you can put together a training split in many different ways, but I like to train my biceps and triceps together, especially as I’m nearing the end of a calorie-restricted program. I believe you need one weight-training day that’s a little easier than the others.

For Phase Two, we’re going to change up the exercises a bit, but we’ll still go with a similar strategy for arms—unilateral moves, targeted training for each head of the muscles in the arm groups, and techniques that really help bring in detail.


*During Phase Two, I’m still beginning my arm workouts with biceps because I want to focus on them more than triceps. Choose the body part that you want to emphasize as your first. You can adjust this workout for your needs, or even mix up the workouts from one session to another.

*During this phase you’ll emphasize working one arm at a time at the beginning of your biceps training. I think that’s a great way to really bring in the detail in this smaller muscle group.

*For triceps during Phase Two, I’m switching to a compound move—narrow-grip triceps bench presses—that hits all the individual heads of my triceps. Then we’ll include isolation moves before finishing off with dips.

Early morning cardio


25 minutes

Don’t check your phone until you’re performing cardio. Get on your cardio ASAP.



Dumbbell biceps curl

I perform these unilaterally to keep constant tension on my working-side biceps.

5 SETS / 12, 10, 7, 3, 15 REPS

Concentration curl

This is an isolation move that hits your biceps from a different angle, and I’m ending with a heavy weight for this move during this phase.

4 SETS / 12, 9, 6, 4 REPS

One-Arm cable curl

With this cable move I’m going with a little more volume for a good pump.

5 SETS / 12, 10, 8, 6, 15 REPS

Reverse barbell curl

Use a straight bar with an overhand grip, and choose the weight that’s right for you.

4 SETS / Burnout

Close-grip bench press

You don’t want your hands too close together—find the sweet spot that works your triceps without torqueing your elbows.

5 SETS / 12, 10, 7, 3, 15 REPS*

French press

This move is the standing version of skullcrushers.

5 SETS / 12, 10, 7, 3, 15 REPS


Rest about 60 seconds between sets, and just perform as many reps as you can for each set without cheating.

4 SETS / Burnout

One-arm triceps pushdown

This is a great finishing move because it’s a unilateral exercise with constant tension.

5 SETS / 12, 10 7, 3, 15 REPS

Post-Workout cardio


25 minutes

You can get in RE-KAGED as you’re performing your post-workout cardio.

TIP: You need recovery supplements as much after easier workouts as you do after those for larger body parts. Remember, the muscles you just trained need to be replenished to fend against catabolism (breakdown of overall muscle tissue, including from muscles you didn’t train). RE-KAGED® delivers 28 grams of protein in addition to fermented Glutamine, BetaPower® betaine, and creatine hydrochloride. This combo of key ingredients helps you re-feed and repair your muscles after training.

Join our Inner Circle

Unlock Exclusive Content and Connect with a Community Committed to Health and Wellness

Third-Party Tested

Banned Substance Free

Clean Ingredients

Non-GMO, Gluten-Free

Designed For Athletes

Trusted by 14,000+ Worldwide