MuscleTech Rise And Grind: Week 4, Day 25

It's arms day. Don't leave any gains on the table. Go get them!

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While the rest of your body rests, your arms will grow. Will you complete more reps than last week? Will you control each and every repetition you complete with rhythm and precision? Don't let a day dedicated solely to arms be your free pass to coast through a workout.

Day 25: Arms

1

EZ-bar biceps curl

4 sets of 10, 8, 6, 6 reps, increasing weight each set
EZ-bar biceps curl EZ-bar biceps curl

2

Close-grip bench press

4 sets of 10, 8, 6, 6 reps, increasing weight each set
Close-grip bench press Close-grip bench press

3

Alternating single-arm dumbbell biceps curl

4 sets of 10, 8, 6, 6 reps per arm, increasing weight each set
Alternating single-arm dumbbell biceps curl Alternating single-arm dumbbell biceps curl

4

Rope cable triceps press-down

4 sets of 10, 8, 6, 6 reps, increasing weight each set
Rope cable triceps press-down Rope cable triceps press-down

5

Reverse-grip barbell biceps curl

4 sets of 10, 8, 6, 6 reps, increasing weight each set
Reverse-grip barbell biceps curl Reverse-grip barbell biceps curl

6

Single-arm overhead dumbbell triceps press

4 sets of 10, 8, 6, 6 reps per arm, increasing weight each set
Single-arm overhead dumbbell triceps press Single-arm overhead dumbbell triceps press


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