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

*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

*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

*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*

*Use vinyl handles on a straight-bar attachment.

4b. Lying Cable Curls	10 reps

- 60 seconds of rest between supersets

Superset (3 Sets)

5a. Lying High Cable Curls	10 reps

5b. Standing High Cable Curls	10 reps

- 60 seconds of rest between sets

Superset (3 Sets)

6a. Reverse-Grip EZ-Bar Curls	10 reps

6b. Close-Grip EZ-Bar Curls	10 reps

- 60 seconds of rest between sets

Evening Cardio - 30 Minutes