Kris Gethin's Muscle-Building Trainer, Day 82

Today is the very last day of your resistance workouts. You only have a couple more cardio workouts after today, so give this last biceps and triceps workout everything you have!

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Did you go through this program with your whole mind and body, dedicated to giving your best effort each and every day? If there were some days you could have gone harder, make up for them right now.

Right here, right now is where you show the world exactly what you're made of. Get ready to absolutely annihilate your biceps and triceps with some intense unilateral training!

Day 82 Biceps and Triceps
Watch The Video - 14:06

Workout Notes

  • Do a superset of both exercises on one arm before switching. So, you'll do a set of biceps curls on your right arm, followed immediately by kickbacks on that same arm. Then you'll switch to your left arm and do 30 reps of each exercise.
  • When you're doing the cable curls, stand at an angle so you're not coming across your body.
Biceps and Triceps
Superset
1

Standing One-Arm Cable Curl

10 sets of 30, 25, 20, 15, 10, 10, 15, 20, 25, 30 reps each arm
Standing One-Arm Cable Curl Standing One-Arm Cable Curl

Standing Bent-Over One-Arm Dumbbell Triceps Extension

10 sets of 30, 25, 20, 15, 10, 10, 15, 20, 25, 30 reps each arm
Standing Bent-Over One-Arm Dumbbell Triceps Extension Standing Bent-Over One-Arm Dumbbell Triceps Extension

Superset
2

Dumbbell Bicep Curl

6 sets of 30, 20, 10, 10, 20, 30 reps each arm
Dumbbell Bicep Curl Dumbbell Bicep Curl

Dumbbell One-Arm Triceps Extension

6 sets of 30, 20, 10, 10, 20, 30 reps each arm
Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension

3

Cardio

15-minute intervals: 3 minutes easy, 1 minute hard
Jogging-Treadmill Jogging-Treadmill


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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.