Superset Arm Workout | Day 3 | Kris Gethin's 8-Week Hardcore Training Program
- 7 years ago
Smash your biceps and triceps with this superset arm workout from Kris Gethin.
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The days are flying by, which means you need to make every day count. Today, I want to talk to you about things that make you sweat: specifically, your cardio program. You might have noticed I've asked you to do low-impact cardio rather than something like high-intensity intervals. While in a calorie deficit, where you're more prone to stress, cortisol, catabolism, and lower anabolic hormone production, I don't want to introduce another form of stress.
Low-impact cardio is a great way of burning my way through the calories without adding too much stress so I can burn body fat and not muscle. What low-impact cardio machines do you prefer? Tag me on your socials with #HardcoreTrainer2 and let me know! Now let's go and hammer arms!
| Workout |
1. Morning cardio - 20 Minutes
2. Superset
Reverse-grip cable triceps push-down - 3 sets of 12 reps, no rest
Cable overhead triceps extension - 3 sets of 12 reps, rest 90 sec.
3. Superset
Triceps overhead extension with rope - 10 reps per arm, performed one arm at a time, no rest
Single-arm rope kickback - 10 reps, rest 90 sec.
4. Superset
Close-grip push-up
3 sets to failure. Perform as a mechanical dropset: When you reach failure in each set, immediately lower knees to ground and then rep to failure again. Rest 20 sec.
Bench Dips
3 sets to failure. Perform as a mechanical dropset: Start off with your feet elevated on a second bench or step, and when you reach failure in each set, immediately lower feet to the ground and then rep to failure again. Rest 20 sec.
5. Spider curl - 3 sets of 10 reps, no rest.
Close-grip EZ-bar curl - 3 sets of 10 reps, rest 60 sec.
6. Superset
Reverse-grip dumbbell curl - 3 sets of 10 reps, no rest.
Dumbbell hammer curl - 3 sets of 10 reps, rest 90 sec.
7. Superset
Lying cable curl - 3 sets of 12 reps, no rest.
Standing biceps cable curl - 10-12 reps per arm. Alternate arms every rep for the first set. On the second and third set, alternate every 2 reps each arm, then 3 reps, then 4 reps, then 5 reps. Rest 90 sec.
8. Evening cardio - 20 minutes
=============================================
| Recommended Supplements |
Kaged Muscle Pre-Kaged ► http://bbcom.me/2nB0jWQ
- Revolutionary Pre-Workout Primer!
- Supercharge your Adrenaline and Increase Workout Performance!
Kaged Muscle Re-Kaged ► http://bbcom.me/2nB0mSf
- Whey Protein Isolate Powder to Support Muscle Growth*
- Designed to Support Lean Muscle Gain with Anabolic Protein Fuel*
Kaged Muscle In-Kaged ► http://bbcom.me/2nBazyi
- Intra-Workout Endurance Fuel
- Proven, Patented Ingredients to Help Improve Endurance, and Enhance Your Toughest Workouts*
=============================================
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=============================================
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We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.
Kris Gethin's Pre-Intra-Post Supplement Stack ► http://bbcom.me/2nB5uGb
Free & Flat Rate Shipping on Kaged Muscle Supplements | Look for the B-Elite Badge ► http://bbcom.me/2nBd1Vm
Get Kris Gethin's 8-Week Hardcore Training Program ► http://bbcom.me/2nAUSHm
The days are flying by, which means you need to make every day count. Today, I want to talk to you about things that make you sweat: specifically, your cardio program. You might have noticed I've asked you to do low-impact cardio rather than something like high-intensity intervals. While in a calorie deficit, where you're more prone to stress, cortisol, catabolism, and lower anabolic hormone production, I don't want to introduce another form of stress.
Low-impact cardio is a great way of burning my way through the calories without adding too much stress so I can burn body fat and not muscle. What low-impact cardio machines do you prefer? Tag me on your socials with #HardcoreTrainer2 and let me know! Now let's go and hammer arms!
| Workout |
1. Morning cardio - 20 Minutes
2. Superset
Reverse-grip cable triceps push-down - 3 sets of 12 reps, no rest
Cable overhead triceps extension - 3 sets of 12 reps, rest 90 sec.
3. Superset
Triceps overhead extension with rope - 10 reps per arm, performed one arm at a time, no rest
Single-arm rope kickback - 10 reps, rest 90 sec.
4. Superset
Close-grip push-up
3 sets to failure. Perform as a mechanical dropset: When you reach failure in each set, immediately lower knees to ground and then rep to failure again. Rest 20 sec.
Bench Dips
3 sets to failure. Perform as a mechanical dropset: Start off with your feet elevated on a second bench or step, and when you reach failure in each set, immediately lower feet to the ground and then rep to failure again. Rest 20 sec.
5. Spider curl - 3 sets of 10 reps, no rest.
Close-grip EZ-bar curl - 3 sets of 10 reps, rest 60 sec.
6. Superset
Reverse-grip dumbbell curl - 3 sets of 10 reps, no rest.
Dumbbell hammer curl - 3 sets of 10 reps, rest 90 sec.
7. Superset
Lying cable curl - 3 sets of 12 reps, no rest.
Standing biceps cable curl - 10-12 reps per arm. Alternate arms every rep for the first set. On the second and third set, alternate every 2 reps each arm, then 3 reps, then 4 reps, then 5 reps. Rest 90 sec.
8. Evening cardio - 20 minutes
=============================================
| Recommended Supplements |
Kaged Muscle Pre-Kaged ► http://bbcom.me/2nB0jWQ
- Revolutionary Pre-Workout Primer!
- Supercharge your Adrenaline and Increase Workout Performance!
Kaged Muscle Re-Kaged ► http://bbcom.me/2nB0mSf
- Whey Protein Isolate Powder to Support Muscle Growth*
- Designed to Support Lean Muscle Gain with Anabolic Protein Fuel*
Kaged Muscle In-Kaged ► http://bbcom.me/2nBazyi
- Intra-Workout Endurance Fuel
- Proven, Patented Ingredients to Help Improve Endurance, and Enhance Your Toughest Workouts*
=============================================
| Bodybuilding.com |
Sales & Specials ► http://bbcom.me/2nB42DL
Fitness Articles ► http://bbcom.me/2nB8ulK
#1 Online Supplement Store ► http://bbcom.me/2nB4L81
Free Fitness Plans ► http://bbcom.me/2nAT15g
#1 Women's Fitness Site ► http://bbcom.me/2nAUFUA
=============================================
| Follow Us |
YouTube ► http://bit.ly/1RSJFa4
Facebook ► http://on.fb.me/1lomhpr
Instagram ► http://bit.ly/1LzBxab
Twitter ► http://bit.ly/1RSJQlL
Google+ ► http://bit.ly/1NRe8qu
Pinterest ► http://bit.ly/1OOZgY4
Spotify ► http://spoti.fi/1NRebm0
We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.