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8-Week Hardcore Daily Video Trainer - Banner Image

DAY 10:Arms

Overview: 8-week hardcore trainer
Overview: training
Overview: nutrition
Overview: supplements
Day 1: quads, lower abs & calves
Day 2: chest & shoulders
Day 3: arms
Day 4: lower back, hamstrings & upper abs
Day 5: upper back & calves
Day 6: active rest day
Day 7: active rest day
Day 8: quads, lower abs & calves
Day 9: chest & shoulders
Day 10: arms
Day 11: lower back, hamstrings & upper abs
Day 12: upper back & calves
Day 13: active rest day
Day 14: active rest day
Day 15: legs, calves & lower abs
Day 16: chest & shoulders
Day 17: arms
Day 18: hamstrings, lower back & upper abs
Day 19: back & calves
Day 20: active rest day
Day 21: active rest day
Day 22: quads, calves, and lower abs
Day 23: chest & shoulders
Day 24: arms
Day 25: hamstrings, lower back & abs
Day 26: back and calves
Day 27: active rest day
Day 28: active rest day
Day 29: quads
Day 30: chest & shoulders
Day 31: arms
Day 32: hamstrings, lower back & upper abs
Day 33: upper back & calves
Day 34: active rest day
Day 35: active rest day
Day 36: quads & calves
Day 37: chest & shoulders
Day 38: arms
Day 39: hamstrings, lower back & upper abs
Day 40: upper back & calves
Day 41: active rest day
Day 42: active rest day
Day 43: quads, calves & lower abs
Day 44: chest & shoulders
Day 45: arms
Day 46: hamstrings, lower back and upper abs
Day 47: back & calves
Day 48: active rest day
Day 49: active rest day
Day 50: quads, calves & lower abs
Day 51: chest & shoulders
Day 52: arms
Day 53: hamstrings, lower back & upper abs
Day 54: upper back & calves
Day 55: judgement day!
Day 56: photo shoot day

This week every workout has included the resistance bands to introduce a completely new form of muscle damage. It will definitely inflict a lot of carnage into your training session, leaving you very sore, so I recommend you stay on top of your supplements.

Today with our arms workout, we’re using resistance bands again, so suck it up and let’s get it done!


Morning Cardio - 25 Minutes

Arm Workout

Triceps

1. Overhead Tricep Extensions
3 Sets x 15* Reps
overhead-tricep-ext-a overhead-tricep-ext-b
*On the third set, perform 10 reps, then remove the band and go to failure. Use resistance bands for added intensity.
- 60 Seconds of Rest Between Sets

2. Seated Rope Extension
3 Sets x 10/10/10* Reps
seated-rope-ext-a seated-rope-ext-b
*All 3 sets are triple drop sets. Perform 10 reps, reduce the weight and complete another 10 reps, then reduce the weight again and do 10 more reps.
- 90 Seconds of Rest Between Sets

3. Dips
3 Sets x 10 Reps
dips-a dips-b
*Use resistance bands for added intensity. When using bands, perform 10 reps, then remove the band and go to failure using bodyweight only.
- 90 Seconds of Rest Between Sets

Biceps

Superset (3 Sets)

4a. EZ-Bar Spider Curls
10-12 Reps
ez-bar-curl-a ez-bar-curl-b
4b. Standing Banded Bicep Curls
10-12 Reps
banded-bicep-curl-a banded-bicep-curl-b
- 90 Seconds of Rest Between Sets

Superset (3 Sets)

5a. Low Cable EZ-Bar Curls
10-12 Reps*
low-ez-bar-cable-curl-a low-ez-bar-cable-curl-b
5b. Low Banded Biceps Curl
8-10 Reps**
low-banded-bicep-curl-a
*Performed in a squat position with elbows resting on inner thighs. **Performed in a squat position with elbows resting on inner thighs. Wrap band low around cable machine.
- 60 Seconds of Rest Between Sets

Superset (3 Sets)

6a. Incline Dumbbell Curls
10 Reps
incline-db-curl-a incline-db-curl-b
6b. Seated Banded Biceps Curl
10 Reps*
seated-banded-bicep-curl-a seated-banded-bicep-curl-b
**Lean slightly forward while performing this exercise.
- 60 Seconds of Rest Between Sets

Evening Cardio - 25 Minutes

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