12 Week Lean Muscle Trainer Day 33:Arms And Abs

Today, we’re beginning with a circuit of 4 exercises that all target biceps. You’ll perform one set of each move without rest before taking a 2-3 minute break before the next circuit. And you’ll perform a total of four circuits comprised of cable curls, alternating dumbbell curls, plate hammer curls, and barbell curls. You’ll perform 15 reps for each move for a total of 60 reps in each circuit.

Then you’ll perform a similar circuit of 5 exercises that target triceps. The moves for this one include triceps cable extensions, overhead rope extensions, incline barbell extensions, bench dips, and close-grip pushups. Again, you’ll perform 15 reps for each move before resting. That means you’ll perform 75 reps before taking a 2-3 minute rest between circuits.

Take a look at today’s video to see how I’ve set up the equipment so these circuits can be performed without a break. It’s important to do this when you’re training in a gym. And you need to be adaptable, realizing that you can make changes if necessary when you’re training in a busy facility. As with all aspects of your 12-Week Lean Muscle Program, I recommend that you plan ahead.

Today’s workout also includes intense abdominal training. You’ll start with a superset of banded leg raises for 15 reps, followed by pike sit-ups with a bar. And you’ll perform 3 of these supersets. Again—that means no rest from one to the other, but then you can rest for 1 minute between each of these supersets.

And then you’ll burn out with 1 set each of crossover V-ups for 30 reps (15 per side) followed by bicycle crunches for 30 reps (15 per side).

Cardio

25 + 10 minutes

Upon waking perform 25 minutes of steady-state cardio followed immediately by 10 minutes of HIIT for 60 seconds on/60 seconds off

Workout

Cable curls 3 Sets - 15 Reps CIRCUIT: You’ll perform each of 4 exercises for 15 reps without resting (cable curls, alternating dumbbell curls, plate hammer curls, barbell curls). After you complete all 4 rest for 2-3 minutes before the next circuit
Alternating dumbbell curls 3 Sets - 15 Reps
Plate Hammer Curls 3 Sets - 15 Reps
Barbell curls 3 Sets - 15 Reps
Triceps cable extensions 3 Sets - 15 Reps CIRCUIT: You’ll perform each of 5 exercises for 15 reps without resting (triceps cable extensions, overhead rope extensions, incline barbell extensions, bench dips, close-grip pushups). After you complete all 5 exercises rest for 2-3 minutes before the next circuit
Overhead rope extensions 3 Sets - 15 Reps
Incline barbell extensions 3 Sets - 15 Reps
Bench dips 3 Sets - 15 Reps
Close-grip pushups 3 Sets - 15 Reps
Banded leg raises 3 Sets - 15 Reps SUPERSET: Perform a set of banded leg raises followed immediately by pike sit-ups with a bar; then rest for 1 minute between supersets
Pike sit-ups with a bar or stick 3 Sets - 15 Reps
Crossover V-ups 1 Sets - 15 Reps per side Alternate sides for a total of 30 reps
Bicycle crunches 1 Sets - 15 Reps per side Alternate sides for a total of 30 reps

Cardio

25 + 15 minutes

Perform 25 minutes of steady-state cardio followed by 15 minutes of HIIT cardio sessions of 60 seconds on/60 seconds off

GETHIN’S GO-TO:

One thing I hope you’ve gleaned from this program is that there are no days off. Today is another day where Kai was traveling for work, but he still managed his schedule so that he was able to get in his 2 cardio sessions, and his arms and abs workout. You often have to plan ahead to make sure you have access to a gym and cardio equipment when you travel. Don’t count on being able to figure this out on the fly—use your Google machine to plan your workouts before vacations and work trips.

WHAT SUPP?

MICROPURE®WHEY PROTEIN ISOLATE is my go-to protein at times of day when I want to get protein into my system quickly or don’t have time for a full meal. This product provides a high-quality, fast-digesting source of protein along with the digestive enzyme ProHydrolase®. The high-quality whey-protein isolate gets into your system quickly, enhanced by the inclusion of these digestive enzymes. Every scoop of MICROPURE WHEY PROTEIN ISOLATE delivers 25g of protein for only 130 calories.

DOSE AND TIMING: You can take in multiple servings of MICROPURE WHEY PROTEIN ISOLATE per day when you’re following my 12-Week Lean Muscle Program. I recommend that you get in 1 scoop as soon as you complete your morning cardio. You can also get in a serving about 90 minutes before workouts in addition to PRE-KAGED (taken 45 minutes before workouts). Keep in mind that this protein product is great to take with you for times when you can’t get in a whole food meal, but you need to get in protein quickly.