Day 45:Arms

I’m a little tired and depleted today, but let’s get to it. That’s what we all signed up for on Project Inferno.

Today is an arms workout. Unlike the past couple weeks, though, this time we’re going to perform all of triceps moves before we hit biceps. The past couple weeks we’ve alternated exercises, going back and forth between triceps and biceps.

Day 45’s workout begins with triceps pressdowns. This is one of my favorite warm-up moves for arms. I perform 6 sets going with about 12 reps for each, increasing weight to my comfort level while resting only about 30 seconds between sets. My second triceps move is overhead cable extensions, and I use the same cambered bar with a narrow grip for 4 sets of 15-20 reps for each set. For this second exercise, I bend over significantly, so my upper body is less than 45-degrees above the ground. Notice that I also duck my head to get a greater range of movement.

The reason I paired two cable movements for triceps together today is because my elbows feel a little sore. This helps pump more blood into this joint before I get into free-weight movements.

My third triceps move is lying dumbbell extensions. I perform these with both arms at the same time. I keep my upper arms in place throughout the sets. I chose this move today to get each arm working independently of the other. Today, my right arm was a little smaller than my left. This forces each arm to work equally. When you use an EZ-bar your stronger arm can take over for the other. Now that I’m dieted down, I can see this weakness in my right-side triceps. If one of your arms is bigger than the other than include more unilateral movements, whether you perform them at the same time or alternating.

My last move for triceps is close-grip bench press. I haven’t performed this move in the Trainer because my chest tends to take over, and I don’t get a lot of stimulation in my triceps. But today, we’ve already performed three triceps exercises, so we’re not going to go heavy with this finishing move for triceps. Because my triceps are so taxed, they’ll burn out before my chest does. Push out instead of up to emphasize triceps.

Then I switch to biceps, beginning with alternating dumbbell curls. I feel this is a safe way to start. I started with 25 pounds, and increased by 5 pounds until I reached 50s, performing 10-12 reps for each set. This is a pumping move.

My second move for biceps is spider curls, which is an isolation move. These are similar to preacher curls except you’re pressing your upper arms against a vertical pad. I didn’t perform a lot of reps per set, and I only performed 3 sets.

My last exercise for arms today is barbell curls, which is traditionally considered a mass builder, but I’m using it today as a finishing move.

Everyone says that bodybuilding is easy. All you’re doing is picking up weights and putting them down. If I want to simplify anything, I can do that. All you’re doing in the NBA is putting a ball through a hoop. But every sport is hard. Bodybuilding isn’t hard skill-wise. The challenge is performing it 24-7. You can’t take time off from bodybuilding. Every single day counts. When you cheat on your diet, that’s one more pound you have to lose.

We got in a good workout today, and we’ll get in one tomorrow. Remember that you always need to work, even when no one’s watching. I’ll see you tomorrow.


Download the Workout


Morning cardio



Perform 55 minutes before consuming food


Triceps Pressdown 6 sets x 12 reps
Triceps overhead extension 4 sets x 15-20 reps
Lying Dumbbell Triceps Extension 3 sets x 15 reps
3 sets x 15 Reps
ALTERNATING DUMBBELL CURL 6 sets x 10-12  reps
3 sets x 12 reps
BARBELL CURL 4 sets x 8-10 reps

Post-workout cardio



Perform 40 minutes immediately after weight-training or add this session later in the evening



One thing I want you to notice is that my weights have gotten lighter. It’s not just about strength—it’s about avoiding injury while you’re in an extreme calorie deficit. We’re not going to build muscle at this point in Project Inferno. That was possible during the first few weeks, but now the diet is extreme, and our goal is to maintain as much muscle as possible without getting injured while losing body fat. Keep that mind—when you’re in the last days of a diet and you’re really depleted, you don’t want to train heavy. You want to train smart.

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