As it’s gun day, I’m going to throw down some advice for you. Don’t just focus on your biceps because they’re a mirror muscle; your triceps are pivotal to making your arms grow as they account for almost 70% of your total upper arm size. You always want to create and sustain balance throughout your physique, so antagonist muscle groups have an even share in strength. If there are gross imbalances, then you don’t just look silly, you will also increase your chances of injury.
We’re working in an opposing manner today to crush arms, going between biceps and triceps. Get your PRE-KAGED down as always and follow my lead.
Morning Cardio - 45 Minutes
Arm Workout
Arms
1. Machine Preacher Curls
3 Sets x 30, 20, 10 Reps
- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.
2. Rope Pressdown
3 Sets x 10, 15, 20 Reps
- 10 seconds of rest following the first set.
- 15 seconds of rest following the second set.
3. Reverse-Grip Triceps Extensions
3 Sets x 30, 20, 10 Reps
- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.
4. Reverse-Grip Cable Biceps Curl
3 Sets x 20, 25, 30 reps
- 20 seconds of rest following the first set.
- 25 seconds of rest following the second set.
5. Smith Machine Drag Curls
3 Sets x 30, 20, 10 reps
- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.
6. Smith Machine Close-Grip Bench
3 Sets x 20, 25, 30 Reps
- 20 seconds of rest following the first set.
- 25 seconds of rest following the second set.
7. Incline Overhead Dumbbell Extensions
3 Sets x 30, 20, 10 reps
- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.
8. Spider Curls
3 Sets x 20, 25, 30 Reps
- 20 seconds of rest following the first set.
- 25 seconds of rest following the second set.
Evening Cardio - 45 Minutes Overview:Program 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