RSP Chiseled Phase 3: Day 39

Arm workouts are meant to be done in front of a mirror. Find an open spot and have fun watching your muscles do their thing!

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Today's arm workout incorporates pyramid sets again, so you'll increase the weight each set until you reach a six-rep max, then begin decreasing the weight each set until you reach 12 reps again. Between sets, restrict your breaks to 45 seconds.

The trick to maintaining momentum during pyramid sets is to have your weights laid out ahead of time. For curls, you might think about preloading the barbell with weights that you can easily strip off. You might have a pile of small plates around you at the midpoint, but who cares? You're just going to put them right back on.

Arms
1

Barbell curl

8 sets of 12, 10, 8, 6, 6, 8, 10, 12 reps (pyramid weight)
Barbell Curl Barbell Curl

2

Close-grip bench press

8 sets of 12, 10, 8, 6, 6, 8, 10, 12 reps (pyramid weight)
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

3

Cable curl

4 sets of 8 reps
Cable curl Cable curl

4

Triceps push-down

4 sets of 8 reps
Triceps Pushdown Triceps Pushdown

Superset
5

Preacher curl

4 sets of 8 reps
Preacher Curl Preacher Curl

Skullcrusher

4 sets of 8 reps
Skullcrusher Skullcrusher


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