RSP Chiseled Phase 2: Day 17

Today's about building those guns and tightening those tris. That's right—arm day ahead!

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It's time to wage an all-out war on your arms. Today's workout is the perfect combination of crushers, push-downs, and kick-backs to promote strength and help you get chiseled. You might notice that your reps have tapered off quite a bit from last week's hypertrophy training. That doesn't mean you're getting a break; it means you need to lift heavier!

Since you don't have a cardio session today, bring everything you have to this strength-training session. Really push yourself. The last few reps of each set should be a struggle. By the end of this workout, your arms should be pumped and throbbing. Go hard, and leave it all on the gym floor.


Triceps push-down

4 sets of 8 reps
Triceps Pushdown Triceps Pushdown


Standing barbell curl

4 sets of 8 reps
Standing barbell curl Standing barbell curl


Incline skullcrusher

4 sets of 8 reps
Incline skullcrusher Incline skullcrusher


Alternating incline dumbbell curl

4 sets of 8 reps per arm
Alternating incline dumbbell curl Alternating incline dumbbell curl


Dumbbell triceps kick-back

4 sets of 8 reps per arm
Dumbbell triceps kick-back Dumbbell triceps kick-back


Dumbbell hammer curl

4 sets of 8 reps
Hammer Curls Hammer Curls

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