Today I’ve got a very special guest staying with me, Edgar, a beautiful young dog I’ve fostered for a short period of time. I’d really love to keep one, especially Edgar, but I just can’t commit to the constant ownership at this point in my life. Anyway, I want to get to the gym, crush arms and get my cardio done so I can return home and spend some time with this dog.

We’re going to superset antagonistic muscle groups, biceps and triceps. Historically I’ve always liked to do this for arm day because it really fills the upper arm with blood, getting that fascia to stretch as much as possible.

I hope you’re doing your extra cardio every day now, twice a day along with your 300 twists each morning!

Morning Cardio - 50 Minutes

Arm Workout

Arms

SUPERSET (6 Sets)

1a. Cable Triceps Extensions	20, 15, 10*, 10, 15, 20 Reps

1b. Seated Biceps Cable Curl	20, 15, 10*, 10, 15, 20 Reps

*Perform the first three supersets starting with standing cable triceps extensions followed by standing biceps cable curls. Perform the last three supersets starting with seated biceps cable curls followed by lying cable triceps extension.

- 40 seconds of rest between the first superset
- 30 seconds of rest between the second superset
- 1 minute of rest between the third superset
- 20 seconds of rest between the fourth superset
- 30 seconds of rest between the fifth superset

SUPERSET (6 Sets)

2a. Overhead Machine Triceps Extension	20,15,10*,10,15, 20 Reps

2b. Machine Preacher Curl	20, 15, 10*, 10, 15, 20 Reps

*Perform the first three supersets starting with the overhead machine triceps extension followed by machine preacher curl. Perform the last three supersets starting with the machine preacher curl followed by overhead machine triceps extension.

- 40 seconds of rest between the first superset
- 30 seconds of rest between the second superset
- 1 minute of rest between the third superset
- 20 seconds of rest between the fourth superset
- 30 seconds of rest between the fifth superset

SUPERSET (6 Sets)

3a. Standing EZ-bar Curl	20, 15, 10*, 10, 15, 20 Reps

3b. Bench Dips	20, 15, 10*, 10, 15, 20 reps

*Perform the first three supersets starting with the standing EZ-bar biceps curl followed by bench dips. Perform the last three supersets starting with the bench dips followed by standing EZ-bar biceps curl.

- 40 seconds of rest between the first superset
- 30 seconds of rest between the second superset
- 1 minute of rest between the third superset
- 20 seconds of rest between the fourth superset
- 30 seconds of rest between the fifth superset

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Day 45:Arms

Morning Cardio - 50 Minutes

Arm Workout

Arms

SUPERSET (6 Sets)

1a. Cable Triceps Extensions

20, 15, 10*, 10, 15, 20 Reps

1b. Seated Biceps Cable Curl

20, 15, 10*, 10, 15, 20 Reps

*Perform the first three supersets starting with standing cable triceps extensions followed by standing biceps cable curls. Perform the last three supersets starting with seated biceps cable curls followed by lying cable triceps extension.

- 40 seconds of rest between the first superset- 30 seconds of rest between the second superset- 1 minute of rest between the third superset- 20 seconds of rest between the fourth superset- 30 seconds of rest between the fifth superset

SUPERSET (6 Sets)

2a. Overhead Machine Triceps Extension

20,15,10*,10,15, 20 Reps

2b. Machine Preacher Curl

20, 15, 10*, 10, 15, 20 Reps

*Perform the first three supersets starting with the overhead machine triceps extension followed by machine preacher curl. Perform the last three supersets starting with the machine preacher curl followed by overhead machine triceps extension.

- 40 seconds of rest between the first superset- 30 seconds of rest between the second superset- 1 minute of rest between the third superset- 20 seconds of rest between the fourth superset- 30 seconds of rest between the fifth superset

SUPERSET (6 Sets)

3a. Standing EZ-bar Curl

20, 15, 10*, 10, 15, 20 Reps

3b. Bench Dips

20, 15, 10*, 10, 15, 20 reps

*Perform the first three supersets starting with the standing EZ-bar biceps curl followed by bench dips. Perform the last three supersets starting with the bench dips followed by standing EZ-bar biceps curl.

- 40 seconds of rest between the first superset- 30 seconds of rest between the second superset- 1 minute of rest between the third superset- 20 seconds of rest between the fourth superset- 30 seconds of rest between the fifth superset

Evening Cardio - 50 Minutes

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- 40 seconds of rest between the first superset
- 30 seconds of rest between the second superset
- 1 minute of rest between the third superset
- 20 seconds of rest between the fourth superset
- 30 seconds of rest between the fifth superset

- 40 seconds of rest between the first superset
- 30 seconds of rest between the second superset
- 1 minute of rest between the third superset
- 20 seconds of rest between the fourth superset
- 30 seconds of rest between the fifth superset

- 40 seconds of rest between the first superset
- 30 seconds of rest between the second superset
- 1 minute of rest between the third superset
- 20 seconds of rest between the fourth superset
- 30 seconds of rest between the fifth superset