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Buff Dudes And The 9-Week Journey For The Goblet Of Gains: Day 46, Triceps And Biceps

With all the work you've done on your arms so far, is there still room for growth? You're damn right there is!

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Today's workout focuses on those tunic-tearing muscles, the biceps and triceps. These last few weeks are a chance for you to put together everything you've learned so far for maximum gains.

Don't rush through your sets, maintain good form, and keep challenging yourself with your weights. You're going to be supersetting exercises for the same muscles and pushing a lot of volume, so leave enough in the tank early on for you to have the health points to survive to the bitter, burning end.

Day 46: Triceps And Biceps

Close-Grip Barbell Bench Press (or Barbell Bench Press)

4 sets of 10 reps
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

Bench Dip

4 sets of 10 reps
Bench Dips Bench Dips

Seated Cable Rows Seated Cable Rows

Lying Cable Curl

4 sets of 10 reps
Lying Cable Curl Lying Cable Curl


French Press

4 sets of 10 reps
Seated Triceps Press Seated Triceps Press

Cable Rope Extension

4 sets of 10 reps
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension


Concentration Curl

4 sets of 10 reps
Concentration Curls Concentration Curls


Ab Roll-out

3 sets of 15 reps
Barbell Ab Rollout Barbell Ab Rollout

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