MuscleTech Rise And Grind: Week 3, Day 18

Load up the weights to smoke your guns in Day 18 of the Rise & Grind trainer.

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If you've been bodybuilding for a while, you know all of these exercises. Don't let familiarity breed complacency! Be mindful of each and every rep. Think about using the correct muscles to move the load. You'll feel you get a much better workout when you pay attention to what you're doing.

Day 18: Arms
1

EZ-Bar biceps Curl

4 sets of 10, 8, 8, 6 reps (increase weight each set)
EZ-Bar Curl EZ-Bar Curl

2

Close-Grip Bench Press

4 sets of 10, 8, 8, 6 reps (increase weight each set)
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

3

Alternating dumbbell biceps curl

4 sets of 10, 8, 8, 6 reps each arm (increase weight each set)
Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl

4

Rope cable triceps press-down

4 sets of 10, 8, 8, 6 reps (increase weight each set)
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

5

Reverse -grip Barbell Biceps Curl

4 sets of 10, 8, 8, 6 reps (increase weight each set)
Reverse Barbell Curl Reverse Barbell Curl

6

Single-arm dumbbell overhead triceps press

4 sets of 10, 8, 8, 6 reps each arm (increase weight each set)
Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension


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