MuscleTech Rise And Grind: Week 1, Day 4

Take full advantage of this arms day: Find a place in front of the mirror and get your bro on!

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Failure is the most important part of reaching your goals. When you fail, you find out who you truly are. When things go wrong, when all the lights go out, that’s when you learn exactly what you’re capable of. Can you move forward after a huge setback? Or do you give up entirely?

The choices you make after you fail are the indications of your heart and soul.

Day 4: Arms
1

Barbell Biceps Curl

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

2

Skullcrusher

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

3

Hammer Curl

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

4

Straight bar cable triceps press-down

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

5

Straight bar cable biceps curl

4 sets of 10, 10, 10, 8 reps (increase weight last set)
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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