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DAY 3Arms

Already the days are flying by! You will find this happens and you start to see that every day really counts. Today I want to quickly bring up the choice of cardio for this program, which is of course low-impact cardio rather than something like high-intensity intervals. While in a calorie deficit, where you’re more prone to stress, cortisol, catabolism and lower anabolic hormone production, I don’t want to introduce another form of stress.

Low-impact cardio is a great way of burning my way through the calories without adding too much stress so I can burn body fat and not muscle.

What low-impact cardio machines do you prefer? Tag me on your socials with #HardcoreTrainer2 and let me know!

Now let’s go and hammer arms!

 Print or Download Today's Workout

 

Morning Cardio
20 minutes

 

Triceps

Superset x3
Reverse-Grip Cable Triceps Pushdown
12 reps

 

Cable Overhead Triceps Extension
12 reps
90 seconds of rest between supersets.

 

Superset x 3
Single-Arm Overhead Rope Extensions
10 reps
Bent-Over Single-Arm Kickbacks
10 reps
90 seconds of rest between supersets.

 

Superset x 3
Close-Grip Pushups
Failure
Perform regular pushups to failure, then immediately drop knees to floor and go to failure

 

Bench Dips
Failure
Perform dips with feet elevated to failure, then immediately drop feet to floor and go to failure

 

20 seconds of rest between supersets.

 

Biceps

Superset x 3
EZ-Bar Spider Curls
10 Reps
Narrow-Grip EZ Bar Curls
10 Reps
90 seconds of rest between supersets.

 

Superset x 3
Reverse-Grip Dumbbell Curls
10 Reps
Dumbbell Hammer Curls
10 Reps
90 seconds of rest between supersets.

 

 

Superset x 3
Lying Cable Curls
12 Reps
Alternating Cable Curls
10-12 Reps
**On the second set of alternating curls, change your rhythm so you do 2 reps per arm, then 3 reps, then 4 reps and finally 5 reps so you’re working the peak contraction more this set**
90 seconds of rest between supersets.
Evening Cardio
20 minutes

 


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