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DAY 17Arms

This week you’ve added an extra 10 minutes of cardio per day, totaling an hour. As you get leaner, you will start to feel hungrier, but you’ve got to suck that up and make this process last. Nothing worth having comes easy. To get the results nobody else can have, you have to do things nobody else will do.

Are you ready to crush arms again?

 

 

Morning Cardio - 30 Minutes

Arm Workout

Triceps

1. Kneeling Cable Overhead Triceps Extension
3 Sets x 10/10* Reps
kneeling-overhead-rope-extensions-a kneeling-overhead-rope-extensions-b
*All 3 sets are drop sets. Perform 10 reps, then reduce the weight and complete another 10 reps.
- 60 seconds of rest between sets

 

2. Machine Triceps Extension
3  Sets x 10/10* Reps
machine-tricep-extension-a machine-tricep-extension-b
*All 3 sets are drop sets. Perform 10 reps, then reduce the weight and complete another 10 reps.
- 60 seconds of rest between sets

 

3. Machine Triceps Pressdown
3 Sets x 10/10* Reps
machine-tricep-pushdown-a machine-tricep-pushdown-b
*All 3 sets are drop sets. Perform 10 reps, then reduce the weight and complete another 10 reps.
- 60 seconds of rest between sets

 

Biceps

Superset (3 Sets)

4a. Standing Cable Curls
10 reps*
standing-cable-curl-a standing-cable-curl-b
*Use vinyl handles on a straight-bar attachment. 
4b. Lying Cable Curls
10 reps
lying-cable-curl-a lying-cable-curl-b
- 60 seconds of rest between supersets
  

Superset (3 Sets)

5a. Lying High Cable Curls
10 reps
lying-high-cable-curl-a lying-high-cable-curl-b
5b. Standing High Cable Curls
10 reps
standing--high-cable-curl-a standing--high-cable-curl-b
- 60 seconds of rest between sets
 

Superset (3 Sets)

6a. Reverse-Grip EZ-Bar Curls
10 reps
reverse-grip-ez-bar-curl-a reverse-grip-ez-bar-curl-b
6b. Close-Grip EZ-Bar Curls
10 reps
close-grip-ez-bar-curl-a close-grip-ez-bar-curl-b
- 60 seconds of rest between sets

 

Evening Cardio - 30 Minutes


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