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Day 4Arms & Calves

For this workout, you’ll hit smaller body parts, giving your body something of a break after your challenging leg workout the day before. This will allow you to hone in on adding detail and mass to these crucial smaller body parts.

You’ll take your PRE-KAGED before you train, and you should have gotten in at least one serving of Hydra-Charge earlier in the day to support hydration balance. You may also notice that you’re more hungry on this day than you have been before due to the energy you expended the day before while hitting legs.

Because triceps make up about 70% of your arms’ muscle mass, we’ll train them first. Again, we’ll be using the rest-pause strategy, but I’m going to explain some unique twists on this strategy for this workout.

First, for dips, you’ll perform as many reps as you can without breaking form. Then you’ll perform three more short sets as part of your rest-pause strategy, adding 2–3 reps after 5–10 seconds of rest for each subsequent short set for up to 6–9 more reps than original failure.

For biceps, I really like to use the strategy of “21s,” which is a classic version of the principle known as partial reps. I’ve placed this move as the last biceps exercise, and it’s a killer. For the first part of the set you perform 7 reps through the lower range of the motion. Then, you perform 7 reps with your forearms parallel to the ground, raising the weight to your shoulder. Finally, you perform 7 full reps, and you do all of this without resting. Then you perform another 2–3 sets of lower, upper, and full range.

 

 

Triceps pushdown

Sets: 3
Reps: 20
Strategy: Rest-Pause

Dips

Sets: 3
Reps: Failure + 3 Rest-Pause Sets
Strategy: Rest-Pause

Seated dumbbell overhead triceps extension

Sets: 3
Reps: 20
Strategy: Rest-Pause

Preacher curl

Sets: 3
Reps: 20
Strategy: Rest-Pause

Alternating dumbbell curl

Sets: 3
Reps: 16-18
Strategy: Rest-Pause

Standing EZ-bar curl

Sets: 3 (21s)
Reps: 27
Strategy: Rest-Pause

Calf Press

Sets: 3
Reps: 20
Strategy: Rest-Pause

HIIT

Sets: 1
Reps: 3
Strategy: 4 minutes easy/1 minute full intensity for a total of 15 minutes

 

POST WORKOUT

You’ll get in RE-KAGED immediately after you finish your weight training. Today you should try to increase the intensity of each HIIT session to keep your metabolism revving to support more efficient fat burning.

 


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