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Day 38Arms

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.

 Print or Download Today's Workout

 

Morning Cardio
45 minutes

 

Arms

Machine Preacher Curls
3 x 30,20,10 reps

30 seconds of rest following first set.
20 seconds of rest following second set.

Rope Pressdown
10, 15, 20 reps

10 seconds of rest following first set.
15 seconds of rest following second set.

Reverse-Grip Triceps Extensions 
3 x 10,15,20 reps

30 seconds of rest following first set.
20 seconds of rest following second set.


Reverse-Grip Cable Biceps Curl
3 x 20,25,30 reps

20 seconds of rest following first set.
25 seconds of rest following second set.

smith machine drag curls
3 x 30,20,10 reps

30 seconds of rest following first set.
20 seconds of rest following second set.


Smith Machine Close-Grip Bench
Press 3 x 20,25,30 reps

20 seconds of rest following first set.
25 seconds of rest following second set.


Incline Overhead Dumbbell Extensions
3 x 30,20,10 reps

30 seconds of rest following first set.
20 seconds of rest following second set.


Spider Curls
3 x 20,25,30 reps

20 seconds of rest following first set.
25 seconds of rest following second set.

 

Evening Cardio
45 minutes

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