Get Swole: Cory Gregory's 16-Week Muscle Building Trainer - Day 24

This is your last Foundation Phase arms workout. Lift heavy, lift hard, and push your biceps and triceps to grow.

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This is your last chance to bomb your biceps and torch your triceps in the Foundation Phase, so hit the session with everything you've got. 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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