RSP Chiseled Phase 1: Day 7

An entire day dedicated entirely to your biceps and triceps? You know it! Hit some curls and then find a mirror!

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This workout is built on supersets, so it shouldn't take you very long to finish. Go from the prescribed biceps exercise directly to the prescribed triceps exercise before you rest. When you finish a superset, rest just 45-60 seconds. Try to keep your heart rate elevated through this workout.

Because you don't have to do any extra cardio today and the workout is short, you should have extra time to prepare meals for the upcoming week. Spend a little time in the kitchen grilling chicken breasts and vegetables. That way, you can bring a healthy lunch to work and have a good meal when you need one!

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


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