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Operation Aesthetic Header

Day 13:Arms

Operation: overview
Overview: training
Overview: nutrition objectives
Overview: legs
Overview: chest
Overview: back
Overview: shoulders
Overview: arms
Day 1: legs
Day 2: chest
Day 3: back
Day 4: active rest & abs
Day 5: shoulders
Day 6: arms
Day 7: rest & re-evaluate
Day 8: legs
Day 9: chest
Day 10: back
Day 11: active rest & abs
Day 12: shoulders
Day 13: arms
Day 14: rest and re-evaluate
Day 15: legs
Day 16: chest
Day 17: back
Day 18: active rest & abs
Day 19: shoulders
Day 20: arms
Day 21: rest & re-evaluate
Day 22: legs
Day 23: chest
Day 24: back
Day 25: active rest & abs
Day 26: shoulders
Day 27: arms
Day 28: rest & re-evaluate
Day 29: legs
Day 30: chest
Day 31: back
Day 32: active rest & abs
Day 33: shoulders
Day 34: arms
Day 35: rest & re-evaluate
Day 36: legs
Day 37: chest
Day 38: back
Day 39: active rest & abs
Day 40: shoulders
Day 41: arms
Day 42: rest & re-evaluate
Day 43: legs
Day 44: chest
Day 45: back
Day 46: active rest & abs
Day 47: shoulders
Day 48: arms
Day 49: rest & re-evaluate
Day 50: legs
Day 51: chest
Day 52: back
Day 53: active rest & abs
Day 54: shoulders
Day 55: arms
Day 56: rest & re-evaluate

You’ll put every ounce of energy you have into the workout, but you shouldn’t feel as exhausted by this one as you do for the other body parts. For that reason, I want you to start thinking about your recovery and diet from the start of the day. Keep everything super strict today. You’re going to get a much-needed break tomorrow, and then it’s back to the grindstone on Monday with legs.

With that said, I really want you to emphasize those volume sets at the end of today’s workouts. You’re going to drop weights for the last set of every exercise and force in more of a contraction at the top than you need. So, what that means is that you’ll exaggerate the contraction, squeezing extra hard and holding that for an extra second with each rep. Get as many reps as you can for that last set; don’t limit yourself to 15. Go for quality over quantity.

OPERATION AESTHETIC NOTES

*Note that for virtually all biceps and triceps moves I use that technique I love for the last set—going down the ladder with high reps and lighter weight. I think that’s especially important when you’re dieting to bring out detail.

*For biceps, virtually all moves are a curl of some sort or another. The biggest difference between exercises is the type of bar and angle. With that said, you can create a lot of variety by performing moves unilaterally (one arm at a time) or bilaterally (both arms at the same time). Dumbbells allow you to make this choice.

Early morning cardio

1

25 minutes
Get to this as quickly as possible upon waking—you can check your phone while you’re doing cardio.

EXERCISE

COMMENT

EZ-bar curls

You can choose a different handle or grip from one workout to the next, or you can stick with the one that works best for you.

 5 SETS / 12, 10, 7, 3, 15 REPS

Seated incline curls

Choose the weight that allows you to perform all reps without cheating for this move. It’s a challenge to your biceps tendons so maintain strict control throughout.

 5 SETS / 12, 10, 7, 3, 15 REPS

Hammer curls

Emphasize the contraction on the outside of your arms where you can better feel your brachialis.
I’m performing this move one arm at a time to really focus on the working side.

 4 SETS / 12, 9, 6, 15 REPS

Standing one-arm cable curls

I’m performing this move one arm at a time to really focus on the working side.

 4 SETS / 12, 9, 6, 15REPS

One-arm dumbbell triceps extensions

Performing this overhead exercise stretches the inner heads of the triceps, which lie along the inside of your arms.

 5 SETS / 12, 10, 7, 3, 15 REPS*

Lying dumbbell triceps extensions

I take these pretty deep for the overhead reps, but I keep my elbow still throughout.

 5 SETS / 12, 10, 7, 3, 15 REPS

Triceps rope pressdowns

You can use another handle if ropes don’t work well for you, but I think this handle targets triceps best for improving detail.

 5 SETS / 12, 10, 7, 3, 15 REPS

Dips

Find the apparatus and grip that targets your triceps best—you don’t want to turn this into a chest exercise.

 4 SETS / Burnout*

Post-Workout cardio

1

25 minutes

You can also perform this later in the day.

TIP: You can take the length of your cardio sessions up a little more today if you want—steady-state cardio is a crucial component of fat loss, and you’re going to have a full rest day tomorrow. Still, don’t take up the intensity.

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