Get Swole: Cory Gregory's 16-Week Muscle Building Trainer - Day 110

Today, we're going to rock your biceps and triceps. The finish line is approaching, let's kick it into high gear!

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Print out or write down that second workout and get to the gym! Your arms might still be sore from the last workout—that's okay, train through it. It's time to earn those battle stripes.

Don't forget to add abdominal work to the end of your training session. It might seem like an afterthought, but working your abdominal muscles can have a big effect on your physique, especially when you begin to lean out.

Choose one of the two workouts below:

Phase 4: Arms Workout One
Superset
1

Barbell Curl

5 sets of 15 reps
Barbell Curl Barbell Curl

Bench Dips

5 sets of 12 reps
Bench Dips Bench Dips

Superset
2

Incline Dumbbell Curl

5 sets of 12 reps: 8 reps, 5 count twist, 4 more reps
Incline Dumbbell Curl Incline Dumbbell Curl

Bench Dips

5 sets of 30 reps
Bench Dips Bench Dips

Tri-Set
3

Preacher Curls

5 sets of 12 reps
Preacher Curl Preacher Curl

Triceps Pushdowns

5 sets of 20 reps
Triceps Pushdown Triceps Pushdown

Forearm Curl

3 sets of 20 reps
Seated Palm-Up Barbell Wrist Curl Seated Palm-Up Barbell Wrist Curl

Regular Set
4

Weighted Crunch

100 reps total
Weighted Crunches Weighted Crunches

Phase 4: Arm Gauntlet
Perform exercises back-to-back, without rest, as a giant set. Repeat for 5 total sets.


Giant Set
1

Triceps Pushdowns

5 sets of 20 reps
Triceps Pushdown Triceps Pushdown

2

Triceps Band Press-Down

5 sets of 20 reps
Speed Band Pushdown Speed Band Pushdown

3

Barbell Curl

5 sets of 15 reps
Barbell Curl Barbell Curl

4

Preacher Curls

5 sets of 15 reps
Preacher Curl Preacher Curl

5

Skullcrusher

5 set of 20 reps
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

6

Bench Dips

5 sets of 20-30 reps
Bench Dips Bench Dips

7

Incline Dumbbell Curl

5 sets of 12 reps: 8 reps, 5 count twist, 4 more reps
Incline Dumbbell Curl Incline Dumbbell Curl

8

Weighted Crunch

100 reps total
Weighted Crunches Weighted Crunches



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