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8-Week Hardcore Daily Video Trainer - Banner Image

Day 31:Arms

Overview: 8-week hardcore trainer
Overview: training
Overview: nutrition
Overview: supplements
Day 1: quads, lower abs & calves
Day 2: chest & shoulders
Day 3: arms
Day 4: lower back, hamstrings & upper abs
Day 5: upper back & calves
Day 6: active rest day
Day 7: active rest day
Day 8: quads, lower abs & calves
Day 9: chest & shoulders
Day 10: arms
Day 11: lower back, hamstrings & upper abs
Day 12: upper back & calves
Day 13: active rest day
Day 14: active rest day
Day 15: legs, calves & lower abs
Day 16: chest & shoulders
Day 17: arms
Day 18: hamstrings, lower back & upper abs
Day 19: back & calves
Day 20: active rest day
Day 21: active rest day
Day 22: quads, calves, and lower abs
Day 23: chest & shoulders
Day 24: arms
Day 25: hamstrings, lower back & abs
Day 26: back and calves
Day 27: active rest day
Day 28: active rest day
Day 29: quads
Day 30: chest & shoulders
Day 31: arms
Day 32: hamstrings, lower back & upper abs
Day 33: upper back & calves
Day 34: active rest day
Day 35: active rest day
Day 36: quads & calves
Day 37: chest & shoulders
Day 38: arms
Day 39: hamstrings, lower back & upper abs
Day 40: upper back & calves
Day 41: active rest day
Day 42: active rest day
Day 43: quads, calves & lower abs
Day 44: chest & shoulders
Day 45: arms
Day 46: hamstrings, lower back and upper abs
Day 47: back & calves
Day 48: active rest day
Day 49: active rest day
Day 50: quads, calves & lower abs
Day 51: chest & shoulders
Day 52: arms
Day 53: hamstrings, lower back & upper abs
Day 54: upper back & calves
Day 55: judgement day!
Day 56: photo shoot day

I’m feeling really sharp and motivated today. Last night for my 40-minute cardio session, I decided to make the most of the awesome scenery around me in Boise by going for a jog. I’m very instinctive when it comes to choosing my cardio, based on how I feel and where I am. This keeps things interesting for me and allows my mind to remain stimulated, rather than becoming overrun with boredom. The main thing is that you get your cardio done and that you’re able to make it part of your lifestyle, through enjoyment. Speaking of lifestyle, today I’m getting my weekly massage and visiting Dr. Watson as I endeavor to keep my body in its highest state of health possible.

Today is the next best thing to hump day, arms! Sticking with this week’s theme, there are going to be a lot of reps, short rest intervals and supersets to crush the arms with the DTPXtreme principle. You’ll notice that on several of the exercises today I’m using the nylon handle attachments on the bars. In case you’re wondering why, they allow me to work with a fuller range of motion, and because of the extra freedom, there’s less stress on my wrists and elbows.

Get your PRE-KAGED down to make sure your arms blow up as big as they can. Let’s go!

Morning Cardio - 40 Minutes

Arm Workout

ARMS

Superset (6 Sets)

1a. Triceps Extensions
6 Sets x 30, 25, 20, 20, 25, 30 Reps

1b. Dumbbell Biceps Curl
6 Sets x 20, 15, 10, 10, 15, 20 Reps

- 30 seconds of rest following the first superset.
- 25 seconds of rest following the second superset.
- 2 minutes of rest following the third superset.
- 20 seconds of rest following the fourth superset.
- 25 seconds of rest following the fifth superset.

Superset (6 Sets)

2a. EZ-Bar Skull Crushers
6 Sets x 30, 25, 20, 20, 25, 30 Reps

2b. Cable EZ-Bar Preacher Curls
6 Sets x 20, 15, 10, 10, 15, 20 Reps

- 30 seconds of rest following the first superset.
- 25 seconds of rest following the second superset.
- 2 minutes of rest following the third superset.
- 20 seconds of rest following the fourth superset.
- 25 seconds of rest following the fifth superset.

Superset (6 Sets)

3a. Dips
6 Sets x 30, 25, 20, 20, 25, 30 Reps

3b. Hammer Curls
6 Sets x 20, 15, 10, 10, 15, 20 Reps

- 30 seconds of rest following the first superset.
- 25 seconds of rest following the second superset.
- 2 minutes of rest following the third superset.
- 20 seconds of rest following the fourth superset.
- 25 seconds of rest following the fifth superset.

Evening Cardio - 40 Minutes

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