MuscleTech Rise And Grind: Week 2, Day 11

Mirror muscles are the name of the game today. Prepare to get your flex on!

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When you're in the zone—and tuned in and committed to what you really want—you're unstoppable. Before you even enter the gym today, picture yourself succeeding. Can you feel the weight of the bar in your hand? Can you see your triceps popping as you press down on the cable? Can you hear the beats you'll be pumping in your headphones? Good. Head into the gym as prepared as you can.

Carve out the course you want, take the necessary actions, and succeed!

Day 11: Arms
1

Barbell Biceps Curl

4 sets of 10, 10, 8, 8 reps (increase weight last two sets)
Barbell Curl Barbell Curl

2

Skullcrusher

4 sets of 10, 10, 8, 8 reps (increase weight last two sets)
Lying Triceps Press Lying Triceps Press

3

Hammer Curl

4 sets of 10, 10, 8, 8 reps (increase weight last two sets)
Hammer Curls Hammer Curls

4

Straight bar cable triceps press-down

4 sets of 10, 10, 8, 8 reps (increase weight last two sets)
Triceps Pushdown Triceps Pushdown

5

Straight bar cable biceps curl

4 sets of 10, 10, 8, 8 reps (increase weight last two sets)
Standing Biceps Cable Curl Standing Biceps Cable Curl

6

Diamond Push-Up

3 sets of 10 reps
Diamond Push-Up Diamond Push-Up


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