MuscleTech Rise And Grind: Week 5, Day 32

Dial up your effort in today's workout. The more you put in, the more results you'll get out.

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Overcome the mid-week slump and boost energy levels by fueling properly. Eat 40-50 grams of complex carbohydrates (potatoes, whole-wheat bread, rice, or beans) and 20-30 grams of a lean protein source (chicken, turkey, or lean ground beef) about 1-2 hours before you hit the weights.

Running short on time? Grab a bar or protein shake to supply your muscles with the amino acids necessary for growth.

Day 32: Arms

1

Barbell Biceps Curl

5 sets of 10, 8, 6, 6, 6 reps (increase weight for last 3 sets)
Barbell Biceps Curl Barbell Biceps Curl

2

Skullcrusher

5 sets of 10, 8, 6, 6, 6 reps (increase weight for last 3 sets)
Skullcrusher Skullcrusher

3

Straight Bar Biceps Curl

4 sets of 10, 8, 6, 6 reps (increase weight on last 2 sets)
Straight Bar Biceps Curl Straight Bar Biceps Curl

4

Triceps Pushdown

4 sets of 10, 8, 6, 6 (increase weight on last 2 sets)
Triceps Pushdown Triceps Pushdown

5

Hammer Curls

4 sets of 10, 8, 6, 6 reps (increase weight on last 2 sets)
Hammer Curls Hammer Curls

6

Medicine-Ball Push-Up

4 sets of 10 reps
Medicine-Ball Push-Up Medicine-Ball Push-Up


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