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RSP Chiseled Phase 4: Day 49

This is the last day in Phase 4! Congrats on surviving those double cardio days! Now, let's appeal to your vanity with an old-school arm day.

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Your "flex" muscles are a boon for your self-esteem. When you can pump a nice peak on your biceps, all will seem right in the world. For all the good that chest, back, and leg workouts do for your overall physique, health, and strength, arms workouts seem to have the greatest effect on your attitude.

So, today, stand in front of that mirror. See yourself as you are and envision how you want to look someday. Each superset and rep will take you closer. Move quickly between the exercises in each superset.



Standing barbell curl

4 sets of 8 reps
Standing barbell curl Standing barbell curl

EZ-bar curl

4 sets of 12 reps, rest 45 sec. between supersets
EZ-bar curl EZ-bar curl



4 sets of 8 reps
Skullcrusher Skullcrusher

Body triceps press

4 sets to failure, rest 45 sec. between supersets
Body triceps press Body triceps press


Dead-man hang curl

4 sets of 8 reps
Dead-man hang curl Dead-man hang curl

Preacher curl

4 sets of 15 reps, rest 45 sec. between supersets
Preacher curl Preacher curl


Triceps push-down

4 sets of 8 reps
Triceps push-down Triceps push-down

Reverse-grip triceps push-down

4 sets of 15 reps, rest 45 sec. between supersets
Reverse-grip triceps push-down Reverse-grip triceps push-down

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