Get Swole: Cory Gregory's 16-Week Muscle Building Trainer - Day 17

Lift heavy, lift hard, and push your biceps and triceps to grow. Give it your all and Day 17's workout will reward you with solid size.

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Your legs might be drained from yesterday's superset session, but you won't need them today. Today is all about every guy's favorite body part: the arms. This workout is built on a rapid series of biceps and triceps supersets. You'll hit both sides of your arms for maximum growth, bouncing between muscle groups for an unbelievable pump.

A couple of these sets call for high volume, so get ready to train your muscular endurance and power through the burn. The high-rep sets will place your muscles under tension for a longer period of time, contributing to more damage and, eventually, growth. The combination of intensity and volume will leave you feeling swole, there's no doubt about that.

Put in hard work and reap the rewards.

Phase 1: Arms
Superset
1

Arnold Barbell Curl

6 sets of 8 reps
Barbell Curl Barbell Curl
Note:Performed with a slight cheat

Lying Triceps Press

6 sets of 8 reps
Lying Triceps Press Lying Triceps Press
Note:Performed on incline

Superset
2

Incline Dumbbell Curl

5 sets of 10 reps: 6 reps, 5 second wrist twist, then 4 more reps
Incline Dumbbell Curl Incline Dumbbell Curl

Triceps Pushdown

5 set of 40 reps: 20 full, 20 partial
Triceps Pushdown Triceps Pushdown

Superset
3

Bench Dips

5 sets to failure
Bench Dips Bench Dips

Machine Preacher Curls

5 sets of 30 reps
Machine Preacher Curls Machine Preacher Curls



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