#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 10, Day 64

Shoulders and arms are on the menu. Dig in!

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Today’s the second time you’re going through this workout. Last week, you got a taste of what Phase 3 HIIT with weights is all about. Today, you’ll kick things up a notch by adding some more weight to the bar. Remember, just because you’re going heavier doesn’t mean you get to slack on the rest periods. I like to use my stopwatch to make sure I take exactly 20 seconds between sets—no more, no less.

Short rest breaks might shock your system and leave you winded for a moment, but in the end, they’ll lead to more calories burned, improved performance, and maximal muscle growth.

Day 64: Shoulders and arms
1

Standing Dumbbell shoulder Press

3 sets of 6 reps to failure
Standing Dumbbell Press Standing Dumbbell Press

2

Side Lateral Raise

1 set of 30-60 sec.
Side Lateral Raise Side Lateral Raise

3

Barbell biceps Curl

3 sets of 6 reps to failure
Barbell Curl Barbell Curl

4

Cross-Body Hammer Curl

3 sets of 6 reps to failure
Cross Body Hammer Curl Cross Body Hammer Curl

5

Weighted Dip

1 set of 20-30 reps
Dips - Triceps Version Dips - Triceps Version

6

Triceps Press-down

3 sets of 6 reps to failure
Triceps Pushdown Triceps Pushdown


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