Arm Blasting Resistance Band Workout | Day 10 | Kris Gethin's 8-Week Hardcore Training Program


Today’s all about blasting arm training with assistance from resistance bands. Let’s hop to it.
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This week, every workout has included the resistance bands to introduce your body to a completely new form of muscle damage. These light, transportable bands might seem harmless, but they can inflict some major pain—the good kind. I guarantee they’ll inflict a lot of carnage on your training session, leaving you very sore. Stay on top of your supplement intake to help combat fatigue and keep you functioning like a well-oiled machine. Today, with our arm workout, we’re using resistance bands again. Suck it up, and let’s get it done.

| Workout |
1. Morning cardio – 25 Minutes
2. Overhead triceps extension – 3 sets of 10-15 reps, using resistance band for extra intensity. On the third set, perform 10 reps, then remove the band and go to failure. Rest 60 sec.
3. Seated triceps push-down – 3 triple dropsets of 10 reps. Perform 10 reps, reduce the weight and complete another 10 reps, then reduce the weight again and do 10 more reps. Rest 90 sec.
4. Dip – 3 sets of 10 reps. Use resistance bands for added intensity. When using bands, perform 10 reps, then remove the band and go to failure using bodyweight only. Rest 90 sec.
5. Superset
EZ-bar Spider Curl – 3 sets of 10-12 reps, no rest
Standing band biceps curl – 3 sets of 10-12 reps, rest 90 sec.
6. Superset
Low-cable EZ-bar curls in squat position – 3 sets of 10–12 reps, no rest.
Band biceps curl in squat position – 3 sets of 8-10 reps. Wrap band low around cable machine. Rest 60 sec.
7. Superset
Incline dumbbell curl – 3 sets of 10 reps, no rest
Seated band incline biceps curl – 3 sets of 10 reps. Attach band to bottom back side of bench, and lean forward slightly while performing exercise. Rest 60 sec.
8. Evening Cardio – 25 minutes.

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