Triceps and Biceps Workout | Day 17 | Kris Gethin's 8-Week Hardcore Training Program


Ready for another arm day? Too bad if you’re not. Kris has no patience, and he’s ready to guide you to the pump of your life!
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This week, you’ve added an extra 10 minutes of cardio per day, totaling an hour. As you get leaner, you will start to feel hungrier, but you’ve got to suck that up and make this process last. Nothing worth having comes easy. To get the results nobody else can have, you have to do things nobody else will do.

| Workout |
1. Morning cardio – 30 Minutes
2. Kneeling cable triceps extension – 3 sets of 10/10 reps. All three sets are dropsets. Perform 10 reps, then reduce the weight and complete another 10 reps. Rest 60 sec.
3. Machine triceps extension – 3 sets of 10/10 reps. All three sets are dropsets. Perform 10 reps, then reduce the weight and complete another 10 reps. Rest 60 sec.
4. Machine triceps press-down – 3 sets of 10/10 reps, using platform of assisted pull-up machine if possible. All three sets are dropsets. Perform 10 reps, then reduce the weight and complete another 10 reps. Rest 60 sec.
5. Superset
Standing cable curl – 3 sets of 10 reps, using vinyl D-handles attached to a straight-bar attachment if possible. No rest.
Lying cable curl – 3 sets of 10 reps, using vinyl D-handles attached to a straight-bar attachment if possible. Rest 60 sec.
6. Superset
Lying close-grip bar curl on high pulley – 3 sets of 10 reps, no rest.
Standing high cable curl – 3 sets of 10 reps, rest 60 sec.
7. Superset
Reverse EZ-bar curl – 3 sets of 10 reps, using EZ-bar if possible, no rest
Close-grip EZ-bar curl – 3 sets of 10 reps, rest 60 sec.
8. Evening cardio – 30 minutes

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