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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!

 

 

Morning Cardio - 20 Minutes 

Arm Workout

Triceps

Superset (3 Sets)

1a. Reverse-Grip Cable Triceps Pushdown
12 reps
1b. Cable Overhead Triceps Extension
12 reps
- 90 seconds of rest between supersets.

     

    Superset (3 Sets)

    2a. Single-Arm Overhead Rope Extensions
    10 reps
    2b. Bent-Over Single-Arm Kickbacks
    10 reps
    - 45 seconds of rest between supersets.

     

    Superset (3 Sets)

    3a. Close-Grip Pushups
    Failure
    Perform regular pushups to failure, then immediately drop knees to floor and go to failure
    3b. 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 (3 Sets)

    4a. EZ-Bar Spider Curls
    10 Reps
    4b. Narrow-Grip EZ Bar Curls
    10 Reps
    - 90 seconds of rest between supersets.

     

    Superset (3 Sets)

    5a. Reverse-Grip Dumbbell Curls
    10 Reps
    5b. Dumbbell Hammer Curls
    10 Reps
    - 90 seconds of rest between supersets.

     

    Superset (3 Sets)

    6a. Lying Cable Curls
    12 Reps
    6b. 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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