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DAY 18ARMS & CALVES

Today’s workout targets arms and gastrocnemius (the diamond-shaped calf muscles at the back of your legs). You’re going to perform two giant sets each for both triceps and biceps before performing 5 sets of standing calf raises and HIIT cardio at the end of this training session. This workout will take a little longer because of the volume.

You’ll begin this workout with triceps cable pushdowns, which are a great exercise for warming up this muscle group while targeting the outer head of your triceps. Overhead cable extensions target the inner head—that’s especially true when you keep your elbows close to your body. Parallel bar dips are challenging, and you either love or hate them. If you can’t perform this move for any reason, you can substitute decline close-grip bench presses or machine dips, which can reduce the amount of weight you use per rep.

I’d like to talk about why I keep recommending fermented BCAAs. Most BCAAs are derived from human hair, duck feathers, or pig hair (yikes!), and I don’t want any of those in my body. Kaged Muscle uses only naturally derived ingredients in all of our products.

And BCAAs are tremendously beneficial for those trying to build muscle while burning body fat—this group of aminos supports both objectives. Leucine is the rockstar of the BCAAs supporting muscle protein synthesis, which is why you’ll often find it sold as a stand-alone. Yet, research shows that BCAAs are most effective when taken in a 2:1:1 ratio of leucine to isoleucine and valine. Kaged Muscle’s fermented BCAAs provide you with this ratio, giving you more leucine as well as the additional benefits of the other BCAAs.

Let’s get to the workout after you get in those BCAAs to support this training session.

TIP: Intense weight training supports longevity because it promotes the anti-aging process by protecting and restoring DNA. Research on PubMed supports this. Plus, exercise is great therapy to keep your mind young. I want to be weight training when I’m in my 70s, 80s, and 90s.

 

 

Giant Set #1

Triceps cable pushdown

Sets:
3
Reps:
10
Strategy:
Giant set #1

Cable overhead triceps extension

Sets:
3
Reps:
10
Strategy:
Giant set #1

Dips

Sets:
3
Reps:
10
Strategy:
Giant set #1
Giant Set #2

Skull crusher

Sets:
3
Reps:
10
Strategy:
Giant set #2

Overhead plate extension

Sets:
3
Reps:
10
Strategy:
Giant set #2

Close-grip push-up

Sets:
3
Reps:
10
Strategy:
Giant set #2
Giant Set #3

Squatting cable curl

Sets:
3
Reps:
10
Strategy:
Giant set #3

Standing biceps cable curl

Sets:
3
Reps:
10
Strategy:
Giant set #3

Lying reverse-grip curl

Sets:
3
Reps:
10
Strategy:
Giant set #3
Giant Set #4

Preacher EZ-bar curl

Sets:
3
Reps:
10
Strategy:
Giant set #4

Spider plate curl

Sets:
3
Reps:
10
Strategy:
Giant set #4

Seated dumbbell curl

Sets:
3
Reps:
10
Strategy:
Giant set #4

Smith machine calf raise

Sets:
5
Reps:
50, 40, 30, 20, 10
Strategy:
Basic

HIIT

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

 

TIP:

Intense weight training supports longevity because it promotes the anti-aging process by protecting and restoring DNA. Research on PubMed supports this. Plus, exercise is great therapy to keep your mind young. I want to be weight training when I’m in my 70s, 80s, and 90s.


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