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Fouad Abiad's Project Inferno Day 2:Arms

Arms is my least favorite training day of the week because I feel it’s not taxing enough. I like to go to the gym to work myself to the bone. Still it’s important to do some heavy shit and some lighter shit even when you’re training smaller muscle groups. I know I’ve improved my arms more by training with higher volume rather than with heavier weights. That’s particularly true when you’re cutting calories and bumping up cardio. Still, you can get in an intense training session for arms. Today’s workout relies on high volume and many intensity techniques, which I describe in the video.

I’ve already had my Pre-Kaged, and I get in my In-Kaged during workouts. For arms, I start with a cables superset for triceps and biceps because I feel that these moves help pump blood into my arms to protect my elbows and joints before we get into the heavier work. Keep your shoulder girdle decompressed and pulled back through these sets so you don’t develop elbow problems later.

On pressdowns, the first triceps move, we hit the medial head, followed by EZ-bar cable curls. For the second triceps move, machine dips, we’re going to work the full triceps to help develop the full horseshoe. Any type of dip will do that, and we’ll superset that move with preacher curls to hit both heads of the biceps.

The third superset begins with lying triceps extensions using the EZ-bar, which hit the lateral heads of the triceps along the back, which helps give you more sweep along the bottom side of your arms when you hit a front double biceps. It also looks good when you’re walking around the bar so you don’t have that fat-ass look on your arms. I like to pair this move with spider curls, which are just a vertically supported version of preacher curls. Spider curls prevent you from rocking, and they target your biceps while preventing cheating.

On the standing triceps overhead extensions I feel that I get a better stretch. And I like to get in more volume and reps. Then I pair that with hammer rope curls to target brachialis to increase thickness on the side of the arms. 

 

Download the Workout

 

SUPERSET

TRICEPS PRESSDOWN SUPERSET MOVEMENT A
6 setS x 20 reps
EZ-BAR CABLE CURL SUPERSET MOVEMENT B
6 sets x 12 reps

SUPERSET

MACHINE DIP SUPERSET MOVEMENT A
5 sets x 15 reps
Machine Preacher Curl SUPERSET MOVEMENT B
5 setS x 10 reps

SUPERSET

Lying Triceps Extension SUPERSET MOVEMENT A
5 setS x 15 reps
SPIDER Curl SUPERSET MOVEMENT B
5 setS x 10 reps

SUPERSET

Triceps Overhead Extension SUPERSET MOVEMENT A
3 setS x 20 reps
Rope Hammer Curl SUPERSET MOVEMENT B
3 setS x 20 reps

Post-workout cardio

1

1

Perform 20 minutes immediately after weight-training or add this session later in the evening

 

TAKEAWAY:

Don’t forget that you need to perform two sets of cardio every day during my 8-week Trainer series. Yes, that means you’ll perform 112 sessions of cardio on this 56-day fat-loss program. I’m going to kick your ass on this point. Cardio is every bit as crucial as diet when you’re trying to lose body fat. Never skip your cardio.


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