RSP Chiseled Phase 1: Day 12

Horseshoe triceps and baseball biceps can be yours! This is the workout that will help you build them.

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Let's talk supplements. The seven products I've suggested may help to improve your performance in the gym, which is a very important factor when you're doing two-a-days, building muscle, getting stronger, and getting lean!

However, I know supps can be expensive, so choose 1-3 that you can afford and you know will help you make the most of your workouts. I'd choose protein, creatine, and a multivitamin, but some of you may need that dose of caffeine in order to make it through that morning workout, or BCAAs throughout the day.

Whatever supps you choose to purchase, remember that they're not going to build your physique for you. They can only enhance your training and nutrition regimen.

A.M. workout Arms

Arms
Superset
1

Standing barbell curl

4 sets of 12 reps
Standing barbell curl Standing barbell curl

Skullcrusher

4 sets of 12 reps
Skullcrusher Skullcrusher

Superset
2

Preacher curl

4 sets of 12 reps
Preacher Curl Preacher Curl
Reverse-grip triceps push-down Reverse-grip triceps push-down

Superset
3

Cable hammer curl

4 sets of 12 reps
Cable Hammer Curls - Rope Attachment Cable Hammer Curls - Rope Attachment

Rope triceps push-down

4 sets of 12 reps
Rope triceps push-down Rope triceps push-down


P.M. Workout HIIT Cardio and Abs

HIIT Cardio and Abs
HIIT Cardio
1
Running, Treadmill Running, Treadmill
2
Walking, Treadmill Walking, Treadmill
During each "work" interval, your effort level should be at a 100. Go balls-to-the-wall for 40 seconds at a time and rest for 40 seconds, for a total of 20 minutes.

Abs
3

Machine crunch

4 sets of 15 reps
Machine crunch Machine crunch

4

Dumbbell weighted knee raise

4 sets of 10 reps
Dumbbell weighted knee raise Dumbbell weighted knee raise

5

Ab-wheel roll-out

4 sets of 10 reps
Ab-wheel roll-out Ab-wheel roll-out


Stack Your Results! An Advanced Stack to Support Lean Muscle Growth! Go Now!

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