Day 39 Arms & Abs

Today I feel extremely depleted. That means I have very little glycogen in my muscles. If you don’t know what that means, then I’d say my muscles feel a little flat, and I can’t get a great muscle pump. I’m going to push through on this arms workout and include my best strategies for training arms, abs and Kaged Muscle supplements.

This week I’m also alternating between biceps and triceps exercises. So we’re “supersetting” between exercise, which is not the true definition of supersetting—performing an exercise for one body part followed immediately by one for an opposing muscle group. But alternating between triceps and biceps exercises is working really well for me, which I also did during my arms workout in Week 5. Because I have so little glycogen in my muscles, I feel like alternating between these smaller body parts is the best way for me to train while I’m depleted from my diet.

This workout begins with triceps pressdowns. I bend over a bit, and I keep my upper arms steady to really emphasize the stretch and contraction in my triceps. I’m using a cambered bar because that’s one of the moves that helps me work the middle head of my triceps best. I begin with high reps (20) and lower the reps as I increase the weights without shortening my 30-second rests between sets.

For barbell biceps curls, I’m going a little wider with my grip to emphasize the inside of my biceps. Notice that I curl the biceps all the way up to my chin while keeping my upper arms from swinging. I believe that this is the best way to develop the full biceps.

My next move for triceps is seated overhead triceps extensions using a cambered bar. The reason I’m doing this seated compared to lying on a bench is that I feel this version puts less pressure on my elbows. I choose a weight that allows me to complete about 12-18 reps for every set. Notice how I hold my upper arms steady as I perform each rep—that’s to emphasize the long heads of the triceps without putting unwanted stress on your elbows.

My second biceps move (fourth arms exercise overall) is machine preacher curls. Note that I raise my elbows off the pad during each rep. This not only protects your elbows from injury, but it also forces a deeper contraction into your biceps. This exercise stretches the lower portion of the biceps and isolates the biceps by taking your shoulders out of the movement.

I follow this with reverse-grip triceps pressdowns to emphasize the long heads of my triceps. Believe it or not this head of your triceps makes up two-thirds of the mass of your triceps.

My last biceps move is seated dumbbell hammer curls, which I perform with both hands at the same time. This helps prevent you from swinging the weights side-to-side, and you get less rest because you’re not alternating or performing all reps for one side before the other. Dumbbell hammer curls work the brachialis, and you’re not supinating (turning your hands outward). This builds this important muscle that lies between your biceps and triceps, which creates detail, thickness left to right as well as in your biceps peaks when you hit front and rear double-biceps poses. Make sure you don’t allow the weights to come across your body when you perform this move when your goal is to really target your brachialis.

For your abs workout today, you’ll begin with transverse abdominis (TVA) crunches. The TVA muscle lies under the rectus and wraps around your body. It allows you to pull in your gut for a vacuum hold. It’s also crucial for stabilizing your lower back and core muscles. To perform this, you merely sit in a chair and pull in your gut and crunch it as deeply as you can for 10 seconds. Then you release it for 10 seconds. Perform 10 sets of this and over time you’ll see that your waist really gets tighter. This is a crucial exercise for people who want to get on stage and compete—and it’s a lot harder than it sounds.

For your second abs move you’ll perform floor crunches. Your abs should already be a little fried from your TVA crunches. For floor crunches, place the soles of your feet on the floor close to your butt. Pull your upper body up and close to your knees and contract your rectus abdominis (your six-pack). Really suck in this muscle as you contract and hold it tight as you release, feeling the stretch. Use your abs for this move—never pull with your hands or use momentum. Only rest 30 seconds between sets.

I’ve paired these two moves because TVA crunches exhaust your abs by forcing you to hold them tight through isometrics, and then floor crunches require you to hold your abs tight through movement. Don’t forget your later session of cardio. You need to get in another 40 minutes of fat burning. I’ll see you tomorrow.


Download the Workout


Morning cardio



Perform 55 minutes before consuming food


Triceps pressdown 5 sets x 20 reps
Barbell curl 3 sets x 10-20 reps
Seated overhead barbell triceps extension 4 sets x 12-18 reps
Machine preacher curl
4 sets x 20 Reps
Reverse-grip triceps pressdown 3 sets x 15 reps
Seated dumbbell hammer curls
3 sets x 25 reps
TVA crunches 10 sets x 10 second holds each

Floor Crunches



Emphasize both the contraction and stretch

Post-workout cardio



Perform 40 minutes immediately after weight-training or add this session later in the evening



If you want to have a great physique, then you have to hold onto your muscle while you shed body fat. My Project Inferno Trainer is geared towards helping you keep or add as much muscle as possible while losing fat. It’s not about how much cardio you can perform unless you want to look like a droopy-ass marathon runner.

Sign Up & Save