Already the days are flying by! You will find this happens and you start to see that every day really counts. Today I want to quickly bring up the choice of cardio for this program, which is, of course, 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!

Morning Cardio - 20 Minutes

Arm Workout

Triceps

Superset (3 Sets)

1a. Reverse-Grip Cable Triceps Pushdown	12 reps

1b. Cable Overhead Triceps Extension	12 reps

- 90 seconds of rest between supersets.

Superset (3 Sets)

2a. Single-Arm Overhead Rope Extensions	10 reps

2b. Bent-Over Single-Arm Kickbacks	10 reps

- 45 seconds of rest between supersets.

Superset (3 Sets)

3a. Close-Grip Pushups	Failure

Perform regular pushups to failure, then immediately drop knees to floor and go to failure

3b. Bench Dips	Failure

Perform dips with feet elevated to failure, then immediately drop feet to floor and go to failure

- 20 seconds of rest between supersets.

Biceps

Superset (3 Sets)

4a. EZ-Bar Spider Curls	10 Reps

4b. Narrow-Grip EZ Bar Curls	10 Reps

- 90 seconds of rest between supersets.

Superset (3 Sets)

5a. Reverse-Grip Dumbbell Curls	10 Reps

5b. Dumbbell Hammer Curls	10 Reps

- 90 seconds of rest between supersets.

Superset (3 Sets)

6a. Lying Cable Curls	12 Reps

6b. Alternating Cable Curls	10-12 Reps

On the second set of alternating curls, change your rhythm so you do 2 reps per arm, then 3 reps, then 4 reps and finally 5 reps so you’re working the peak contraction more this set

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DAY 3:Arms

Morning Cardio - 20 Minutes

Arm Workout

Triceps

Superset (3 Sets)

1a. Reverse-Grip Cable Triceps Pushdown

12 reps

1b. Cable Overhead Triceps Extension

12 reps

- 90 seconds of rest between supersets.

Superset (3 Sets)

2a. Single-Arm Overhead Rope Extensions

10 reps

2b. Bent-Over Single-Arm Kickbacks

10 reps

- 45 seconds of rest between supersets.

Superset (3 Sets)

3a. Close-Grip Pushups

Failure

Perform regular pushups to failure, then immediately drop knees to floor and go to failure

3b. Bench Dips

Failure

Perform dips with feet elevated to failure, then immediately drop feet to floor and go to failure

- 20 seconds of rest between supersets.

Biceps

Superset (3 Sets)

4a. EZ-Bar Spider Curls

10 Reps

4b. Narrow-Grip EZ Bar Curls

10 Reps

- 90 seconds of rest between supersets.

Superset (3 Sets)

5a. Reverse-Grip Dumbbell Curls

10 Reps

5b. Dumbbell Hammer Curls

10 Reps

- 90 seconds of rest between supersets.

Superset (3 Sets)

6a. Lying Cable Curls

12 Reps

6b. Alternating Cable Curls

10-12 Reps

**On the second set of alternating curls, change your rhythm so you do 2 reps per arm, then 3 reps, then 4 reps and finally 5 reps so you’re working the peak contraction more this set**

- 90 seconds of rest between supersets.

Evening Cardio - 20 Minutes

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On the second set of alternating curls, change your rhythm so you do 2 reps per arm, then 3 reps, then 4 reps and finally 5 reps so you’re working the peak contraction more this set