12 Week Lean Muscle Trainer Day 40:Arms And Calves

Today, you’ll be performing 2 giant sets for arms that also incorporate HIIT cardio, followed by 2 supersets that don’t include cardio. For that reason it’s important that you get in your first cardio session a few hours before your workout and your second cardio session a few hours after your workout. However, if you weight train upon rising, you can do that first, and then perform your first full cardio session after today’s workout or a few hours later, and then make sure to get in your second cardio session several hours after that.

For the first giant set, you’ll perform a biceps move followed by a triceps move, and a 1-minute session of HIIT cardio. For biceps you’ll perform EZ-bar cable curls followed immediately by overhead rope extensions for triceps, and then complete this giant set with a 1-minute session of step-ups. Also of note: you will not rest throughout this entire giant set. After your cardio, you’ll return immediately to your next set of EZ-bar cable curls.

For reps on this giant set, I’ve built in some drop sets. You’ll perform 20 reps for both the biceps and triceps moves for the first 2 rounds. But for the third giant set, you’ll perform 10 reps followed by a drop of 5 reps for both the biceps and triceps moves. Finally, for the fourth round of these moves you’ll perform 10 reps followed by 2 drops of 5 reps each. Take a look at today’s chart to see how that flows.

Next, we’ll transition to another giant set made up of barbell curls, lying triceps extensions followed by HIIT cardio—mountain climbers in this case. This second giant set has a similar rhythm, but you’ll only perform 3 rounds. Perform 15 reps of both biceps and triceps moves for the first set, and then include a drop set in round 2, and a double drop for round 3. For mountain climbers, you’ll perform a 1-minute session, and you’ll transition immediately into the next giant set without rest. Check out today’s chart for precise guidelines.

For your first superset, you’ll perform seated dumbbell curls, switching to the alternating version as your biceps get tired. Follow this immediately with seated overhead dumbbell extensions. And then you’ll rest 2 minutes between supersets. Not that I’ve also included drop sets for the last 2 of these 3 supersets.

The last combo for today targets calves. You’ll perform a superset of seated and standing calves raises, but I’m throwing in a bit of a twist for the standing version. You’ll perform 20 reps of your typical seated calves raises with strict control, but then you’ll stand on the back of the machine and perform standing calves raises to failure—take a look at the video to see how Danielle does this.

And that wraps up your weight-training workout for Week Six. Don’t forget that you have your active rest and reevaluation activities over the weekend. As my 12-Week Lean Muscle Program progresses, your weekend cardio becomes more intense and more crucial to your success.

Cardio

20 + 10 + 10 minutes

Upon waking perform 20 minutes of steady-state cardio followed immediately by 10 minutes of HIIT for 60 seconds on/60 seconds off. Complete your cardio with 10 more minutes of steady state for a total of 40 minutes

Workout

EZ-Bar Cable Curls 4 Sets - 20/20/10 + 5/10 + 5 + 5 Reps GIANT SET: Perform a set of EZ-bar cable curls followed immediately by overhead rope extensions. Then perform a 1-minute session of HIIT step-ups cardio. Do not rest throughout this entire giant set
Overhead Rope Extensions 3 Sets -20/20/10 + 5/10 + 5 + 5 Reps
Step-Ups 4 Sets - 1 Minute
Barbell Curls 3 Sets - 15/15 + 5/10 + 5 + 5 Reps GIANT SET: Perform barbell curls followed immediately by lying triceps extensions. Then perform a 1-minute session of HIIT cardio with mountain climbers. Do not rest throughout this giant set
Lying Triceps Extensions 3 Sets - 15/15 + 5/10 + 5 + 5 Reps
Mountain Climbers 3 Sets - 1 Minute
Seated Dumbbell Curls 3 Sets - 20/8+5/8+5 Reps SUPERSET: Perform seated dumbbell curls followed immediately by overhead dumbbell extensions. For the last 2 supersets include a drop set for each move. Rest 2 minutes between supersets
Overhead Dumbbell Extensions 3 Sets - 20/10+5/8+5 Reps
Seated Calves Raises 3 Sets - 20 Reps SUPERSET: Perform seated calves presses with strict control and then go to failure with strict control for standing calves raises performed on the back of the seated calves raise machine. Rest 1 minute between supersets
Standing Calves Raises 3 Sets - FAILURE

Cardio

20 + 10 + 10 minutes

Perform 20 minutes of steady-state cardio followed immediately by 10 minutes of HIIT for 60 seconds on/60 seconds off. Complete your cardio with 10 more minutes of steady state for a total of 40 minutes

GETHIN’S GO-TO:

One of the ironies of this 12-week program is that you will be getting stronger each week even though you will likely feel more depleted and possibly even weaker. Remember that the intensity of your workouts has nothing to do with the amount of weight you’re using. It only has to do with how hard you’re working your muscles. That’s the goal—get stronger by pushing through thresholds that would have stopped you in the past.

HYDRA-CHARGE® This product helps you stay hydrated, volumize your muscle cells, and improve exercise performance. Adding HYDRA-CHARGE to your water every day also adds flavor, encouraging you to drink more fluid. It provides essential electrolytes and antioxidants, which supports general health. It can also act as a flavoring system that other amino acids are added to. I like to mix it in my gallon jug to sip through the day.

DOSE AND TIMING: I recommend you get in about 3 servings of HYDRA-CHARGE each day. The best way to do this is to mix up a large jug of water and add 2-3 scoops of HYDRA-CHARGE and sip on it throughout the day. I’ve listed times when you should emphasize consumption of fluids and HYDRA-CHARGE in the charts that follow