As I mentioned in Phase One, you can put together a training split in many different ways, but I like to train my biceps and triceps together, especially as I’m nearing the end of a calorie-restricted program. I believe you need one weight-training day that’s a little easier than the others.
For Phase Two, we’re going to change up the exercises a bit, but we’ll still go with a similar strategy for arms—unilateral moves, targeted training for each head of the muscles in the arm groups, and techniques that really help bring in detail.
OPERATION AESTHETIC NOTES
*During Phase Two, I’m still beginning my arm workouts with biceps because I want to focus on them more than triceps. Choose the body part that you want to emphasize as your first. You can adjust this workout for your needs, or even mix up the workouts from one session to another.
*During this phase you’ll emphasize working one arm at a time at the beginning of your biceps training. I think that’s a great way to really bring in the detail in this smaller muscle group.
*For triceps during Phase Two, I’m switching to a compound move—narrow-grip triceps bench presses—that hits all the individual heads of my triceps. Then we’ll include isolation moves before finishing off with dips.
|
Early morning cardio
|
1
|
25 minutes
|
Don’t check your phone until you’re performing cardio. Get on your cardio ASAP.
|
|
EXERCISE
|
COMMENT
|
|
Dumbbell biceps curl
I perform these unilaterally to keep constant tension on my working-side biceps.
|
5 SETS / 12, 10, 7, 3, 15 REPS |
|
|
|
|
Concentration curl
This is an isolation move that hits your biceps from a different angle, and I’m ending with a heavy weight for this move during this phase.
|
4 SETS / 12, 9, 6, 4 REPS |
|
|
|
|
One-Arm cable curl
With this cable move I’m going with a little more volume for a good pump.
|
5 SETS / 12, 10, 8, 6, 15 REPS |
|
|
|
|
Reverse barbell curl
Use a straight bar with an overhand grip, and choose the weight that’s right for you.
|
4 SETS / Burnout |
|
|
|
|
Close-grip bench press
You don’t want your hands too close together—find the sweet spot that works your triceps without torqueing your elbows.
|
5 SETS / 12, 10, 7, 3, 15 REPS* |
|
|
|
|
French press
This move is the standing version of skullcrushers.
|
5 SETS / 12, 10, 7, 3, 15 REPS |
 |
 |
|
Dips
Rest about 60 seconds between sets, and just perform as many reps as you can for each set without cheating.
|
4 SETS / Burnout
|
|
|
|
One-arm triceps pushdown
This is a great finishing move because it’s a unilateral exercise with constant tension.
|
5 SETS / 12, 10 7, 3, 15 REPS |
 |
 |
|
Post-Workout cardio
|
1
|
25 minutes
|
You can get in RE-KAGED as you’re performing your post-workout cardio.
|
TIP: You need recovery supplements as much after easier workouts as you do after those for larger body parts. Remember, the muscles you just trained need to be replenished to fend against catabolism (breakdown of overall muscle tissue, including from muscles you didn’t train). RE-KAGED® delivers 28 grams of protein in addition to fermented Glutamine, BetaPower® betaine, and creatine hydrochloride. This combo of key ingredients helps you re-feed and repair your muscles after training.
