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DAY 10Arms

This week every workout has included the resistance bands to introduce a completely new form of muscle damage. It will definitely inflict a lot of carnage into your training session, leaving you very sore, so I recommend you stay on top of your supplements.

Today with our arms workout, we’re using resistance bands again, so suck it up and let’s get it done!

 Print or Download Today's Workout


Morning Cardio
25 minutes

 

Triceps

Overhead Tricep Extensions
3 x 15*
overhead-tricep-ext-a overhead-tricep-ext-b

*On the third set, perform 10 reps, then remove the band and go to failure. Use resistance bands for added intensity.

60 seconds of rest between sets
 

 

Seated Rope Extension
3 x 10/10/10*
seated-rope-ext-a seated-rope-ext-b

*All 3 sets are triple drop sets. Perform 10 reps, reduce the weight and complete another 10 reps, then reduce the weight again and do 10 more reps.

90 seconds of rest between sets
 

 

Dips
3 x 10
dips-a dips-b

*Use resistance bands for added intensity. When using bands, perform 10 reps, then remove the band and go to failure using bodyweight only.

90 seconds of rest between sets
 

 

Biceps

Superset x3
EZ-Bar Spider Curls
10-12 reps
ez-bar-curl-a ez-bar-curl-b

 

Standing Banded Bicep Curls
10-12 reps
banded-bicep-curl-a banded-bicep-curl-b
90 seconds of rest between sets
 

 

Superset x3
Low Cable EZ-Bar Curls
10-12 reps*
low-ez-bar-cable-curl-a low-ez-bar-cable-curl-b

 

Low Banded Biceps Curl
8-10 reps**
low-banded-bicep-curl-a

*Performed in a squat position with elbows resting on inner thighs. **Performed in a squat position with elbows resting on inner thighs. Wrap band low around cable machine.

60 seconds of rest between sets
 

 

Superset x3
Incline Dumbbell Curls
10 reps
incline-db-curl-a incline-db-curl-b

 

Seated Banded Biceps Curl
10 reps*
seated-banded-bicep-curl-a seated-banded-bicep-curl-b

**Lean slightly forward while performing this exercise.

60 seconds of rest between sets
 

 

Evening Cardio
20 minutes

 


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