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Buff Dudes And The 9-Week Journey For The Goblet Of Gains: Day 53, Triceps And Biceps

Did you have to mend your tunic sleeves after last week's Buff Dudes-style arm workout? Get your needle and thread out because you're going to tear them up again.

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As you head down the stretch, you're going to work your arms from every angle. The close-grip press, the bench dip, the standing overhead extension, and cable rope extensions target your triceps in different ways for maximum gains. The lying cable curl and concentration curls do the same to your biceps.

Working the same muscles from different angles is the ultimate test of the noble gym warrior. Fear not, you can rise to the challenge!

Day 53: Triceps And Biceps
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



3 sets of 15 reps
Barbell Ab Rollout Barbell Ab Rollout

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