Get Swole: Cory Gregory's 16-Week Muscle Building Trainer - Day 93

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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Pick up some weights and get in the reps. Eating fewer calories may make you a little more fatigued, but suck it up. Get through the workout and go home to rest. There's no room for weakness—we're getting swole!

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



Helps pack on serious lean muscle size and build mass! Go Now!

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