Biceps and Triceps Workout | Day 31 | Kris Gethin's 8-Week Hardcore Training Program


Now it’s time for 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.
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When you’re doing your cardio, don’t be like a mule on a mule train. You need your cardio, so get creative. Then get ready to crush your arms with lots of reps.

I’m feeling very 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 overcome with boredom.

The main thing is that you get your cardio done and that you’re able to make it part of your lifestyle and enjoy it. Speaking of lifestyle, I’m getting my weekly massage today and visiting Dr. Watson as I endeavor to keep my body in its highest state of health possible.

Now it’s time for 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!

| Workout |
1. Morning cardio – 35 Minutes
2. Superset
Triceps Extension – 6 sets of 30, 25, 20, 20, 25, 30 reps, no rest
Dumbbell biceps curl – 6 sets of 20, 15, 10, 10, 15, 20 reps. Rest periods: 30 sec. after first set, 25 sec. after second set, 2 min. after third superset, 20 sec. after fourth set, 25 sec. after fifth set.
3. Superset
EZ-bar skullcrusher – 6 sets of 30, 25, 20, 20, 25, 30 reps, no rest
Cable EZ-bar preacher curl – 6 sets of 20, 15, 10, 10, 15, 20 reps. Rest periods: 30 sec. after first set, 25 sec. after second set, 2 min. after third superset, 20 sec. after fourth set, 25 sec. after fifth set.
4. Superset
Dips – 6 sets of 30, 25, 20, 20, 25, 30 reps, no rest
Hammer curl – 6 sets of 20, 15, 10, 10, 15, 20 reps. Rest periods: 30 sec. after first set, 25 sec. after second set, 2 min. after third superset, 20 sec. after fourth set, 25 sec. after fifth set.
5. Evening cardio – 40 minutes

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