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Day 53Arms & Calves

We are almost at the end of this Trainer series, which is a bit sad for me. When I was younger, I was focused on the results at the end of a program, but now I’m more interested in the journey. The key thing is to not give up the discipline that the path you’ve been on has created. That’s why it’s very important to establish another goal as you’re completing this one. Too many times people take a break once they accomplish a goal. But I believe that success in life is going from one goal to the next, not just reaching one. Always continue to better yourself; don’t accept maintenance as success.

Today’s workout is going to rely on both DTP and DTPXtreme. It begins with parallel bar dips using my DTP strategy. You start with 20 dips, and then increase weight as you reduce reps, completing 4 sets. You’ll follow that with close-grip push-ups, which emphasize triceps. To make these a DTP move you need to add weight to your back, placing it on the upper portion for greater resistance. Even though this is DTP, make sure that your rest periods replicate your reps in seconds.

Next, you’ll perform seated dumbbell curls using DTPXtreme, changing the weights as you need, allowing you to adhere to the rest periods. Then you’ll perform a set of hundreds for both biceps and triceps. The first set is overhead plate extensions using a weight plate. Rest for about 30 seconds when you reach failure, but then keep going until you reach 100 reps.

After that, I performed hammer plate curls using the same plate while following the same strategy: Perform as many reps as you can until you reach failure, and then rest for about 30 seconds. Continue until you complete 100 reps regardless of how many sets it takes. I think of both of these as one giant set of 100 reps.

For my calves I used a 45-degree calf press. And I relied on full-on DTPXtreme, beginning with 30 reps, going down to 20 and 10 while increasing weight. Then you invert the pyramid until you’ve completed 6 sets that target the gastrocnemius. For the first 3 sets, I point my toes in, and then for the last 3 sets, point my toes out for equal development of both heads of the gastrocnemius.

 

 

Weighted parallel-bar dip

Sets:
4
Reps:
20, 15, 10, 5
Strategy:
DTP

Close grip push-up

Sets:
4
Reps:
5, 10, 15, 20
Strategy:
DTP

Seated dumbbell curl

Sets:
8
Reps:
20, 15, 10, 5, 5, 10, 15, 20
Strategy:
DTP + DTPXtreme

Overhead plate triceps extension

Sets:
1
Reps:
100
Strategy:
Rest pause

Hammer plate curl

Sets:
1
Reps:
100
Strategy:
Rest pause

Calf press

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

HIIT

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

 

TIP

This is the 8-week program to guide you through the rest of your life. Now you know what it takes to push yourself to the extreme. It’s not about what you see in the mirror. It’s about creating that discipline. These Trainer series are not just about physical results; they are primarily about learning to push yourself beyond the limits you thought you couldn’t cross. Ultimately, it’s about making a full commitment to yourself.


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