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Day 46Arms & Calves

After a busy morning with meetings at Bodybuilding.com, I really need to get in PRE-KAGED before my workout. Then it’s IN-KAGED during the workout and Ferodrox to boost my testosterone while I’m training with this level of intensity.

Today we’re training arms, hitting antagonist muscle groups (biceps and triceps) with DTP and supersets. This will be an intense, short workout because these are small muscle groups, and we can get through the workout a little more quickly.

The first superset is at the cable apparatus with standing cable curls followed immediately with overhead triceps extensions. It only takes a moment to switch the cable apparatus from the low to the high position. These 4 supersets begin with high reps (25) and low weights to warm up your arm muscles before increasing the load as you decrease reps. Lean forward during rope triceps extensions to emphasize the long head of the triceps.

The second superset begins with preacher-bench cable curls. You have to move the bench to the apparatus to perform this unique move. Then immediately superset with reverse-grip triceps pushdowns, which you can perform off to the side without moving your preacher bench, or with two separate cables. Keep your elbows in tight for the triceps move. That’s eight sets for both biceps and triceps, performed fairly quickly with little rest between supersets.

Then you’ll go on to isolation moves, performing 3 sets of lying triceps extensions (aka skull crushers), starting with high reps and light weights. Follow these with 3 sets of standing EZ bar curls, beginning with heavy weights and 10 reps, dropping weight and increasing reps. Keep your rest periods between sets short for small muscle groups.

Finish off this workout with straight-legged calf presses in the hack squat machine. Begin with low weight for 30 reps with your toes pointing out at a slight angle. After 3 sets of this, you’ll invert this pyramid, starting with heavy weights and 10 reps with your toes pointing inward for these final 3 sets. This ensures that you get balanced development in the heads of your gastrocnemius.

 

 

SUPERSET 1

Standing biceps cable curl

Sets:
4
Reps:
25, 20, 15, 10
Strategy:
DTP with Supersets

Cable overhead triceps extension

Sets:
4
Reps:
25, 20, 15, 10
Strategy:
DTP with Supersets
SUPERSET 2

Cable preacher curl

Sets:
4
Reps:
10, 15, 20, 25
Strategy:
DTP with Supersets

Reverse-Grip Triceps Pushdown

Sets:
4
Reps:
10, 15, 20, 25
Strategy:
DTP with Supersets

Lying triceps extension

Sets:
3
Reps:
30, 20, 10
Strategy:
DTP

Standing EZ-bar biceps curl

Sets:
3
Reps:
10, 20, 30
Strategy:
DTP

Calf press

Sets:
6
Reps:
30, 20, 10, 10, 20,30
Strategy:
DTP

HIIT

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

 

TIP

Last night I ate elk heart for the first time. Then this morning I had some buffalo and lamb. I know these food choices are off-putting to many of you, but lean organ meats and these other protein sources are extremely high in nutrients to support recovery. In addition, they are clean protein calories—low in fats and contaminants when they’re grass-fed. Adding variety to your program not only helps prevent you from cheating, but it also provides a range of nutrients that may be low in the foods you typically eat.

 


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