Superset Arm Workout | Day 3 | Kris Gethin's 8-Week Hardcore Training Program

Smash your biceps and triceps with this superset arm workout from Kris Gethin.
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The days are flying by, which means you need to make every day count. Today, I want to talk to you about things that make you sweat: specifically, your cardio program. You might have noticed I’ve asked you to do low-impact cardio rather than something like high-intensity intervals. While in a calorie deficit, where you’re more prone to stress, cortisol, catabolism, and lower anabolic hormone production, I don’t want to introduce another form of stress.

Low-impact cardio is a great way of burning my way through the calories without adding too much stress so I can burn body fat and not muscle. What low-impact cardio machines do you prefer? Tag me on your socials with #HardcoreTrainer2 and let me know! Now let’s go and hammer arms!

| Workout |
1. Morning cardio – 20 Minutes
2. Superset
Reverse-grip cable triceps push-down – 3 sets of 12 reps, no rest
Cable overhead triceps extension – 3 sets of 12 reps, rest 90 sec.
3. Superset
Triceps overhead extension with rope – 10 reps per arm, performed one arm at a time, no rest
Single-arm rope kickback – 10 reps, rest 90 sec.
4. Superset
Close-grip push-up
3 sets to failure. Perform as a mechanical dropset: When you reach failure in each set, immediately lower knees to ground and then rep to failure again. Rest 20 sec.
Bench Dips
3 sets to failure. Perform as a mechanical dropset: Start off with your feet elevated on a second bench or step, and when you reach failure in each set, immediately lower feet to the ground and then rep to failure again. Rest 20 sec.
5. Spider curl – 3 sets of 10 reps, no rest.
Close-grip EZ-bar curl – 3 sets of 10 reps, rest 60 sec.
6. Superset
Reverse-grip dumbbell curl – 3 sets of 10 reps, no rest.
Dumbbell hammer curl – 3 sets of 10 reps, rest 90 sec.
7. Superset
Lying cable curl – 3 sets of 12 reps, no rest.
Standing biceps cable curl – 10-12 reps per arm. Alternate arms every rep for the first set. On the second and third set, alternate every 2 reps each arm, then 3 reps, then 4 reps, then 5 reps. Rest 90 sec.
8. Evening cardio – 20 minutes


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