Need Help? Customer Support 1-866-236-8417

#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 5, Day 33

It's arm day! Yes, you're allowed to take a swolfie when you're done.

Back | Main | Next

Today's the day you've been waiting for: the day you get to walk out of the gym with a massive arm pump! This trainer focuses on long-term transformation, but seeing those little changes and indulging in a bit of instant gratification might just be the motivation you need to keep coming back.

If you work out with a partner, have them help count out the tempo for you. If not, make sure you're maintaining it on your own, even if it means counting out loud. No one's going to hear you over the rest of the grunting and banging in the gym, and they're too busy looking at themselves in the mirror to see your lips moving.

Day 33: Shoulders and arms

Standing Dumbbell shoulder Press

8 sets of 8 reps 3:0:2:1
Standing Dumbbell Press Standing Dumbbell Press

Barbell Curl

8 sets of 8 reps 3:0:2:1
Barbell Curl Barbell Curl


8 sets of 8 reps 3:0:1:1
Dips - Triceps Version Dips - Triceps Version

Hanging Knee Raise

8 sets of 8-12 reps 3:0:1:1
Hanging Leg Raise Hanging Leg Raise

Check out PharmaFreak's complete supplement lineup! Go Now!

Back | Main | Next