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8-Week Hardcore Daily Video Trainer - Banner Image

Day 38: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

As it’s gun day, I’m going to throw down some advice for you. Don’t just focus on your biceps because they’re a mirror muscle; your triceps are pivotal to making your arms grow as they account for almost 70% of your total upper arm size. You always want to create and sustain balance throughout your physique, so antagonist muscle groups have an even share in strength. If there are gross imbalances, then you don’t just look silly, you will also increase your chances of injury.

We’re working in an opposing manner today to crush arms, going between biceps and triceps. Get your PRE-KAGED down as always and follow my lead.

Morning Cardio - 45 Minutes

Arm Workout

Arms

1. Machine Preacher Curls
3 Sets x 30, 20, 10 Reps

- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.

2. Rope Pressdown
3 Sets x 10, 15, 20 Reps

- 10 seconds of rest following the first set.
- 15 seconds of rest following the second set.

3. Reverse-Grip Triceps Extensions
3 Sets x 30, 20, 10 Reps

- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.

4. Reverse-Grip Cable Biceps Curl
3 Sets x 20, 25, 30 reps

- 20 seconds of rest following the first set.
- 25 seconds of rest following the second set.

5. Smith Machine Drag Curls
3 Sets x 30, 20, 10 reps

- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.

6. Smith Machine Close-Grip Bench
3 Sets x 20, 25, 30 Reps

- 20 seconds of rest following the first set.
- 25 seconds of rest following the second set.

7. Incline Overhead Dumbbell Extensions
3 Sets x 30, 20, 10 reps

- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.

8. Spider Curls
3 Sets x 20, 25, 30 Reps

- 20 seconds of rest following the first set.
- 25 seconds of rest following the second set.

Evening Cardio - 45 Minutes

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