Скачать или смотреть Biceps and Triceps Workout | Day 45 | Kris Gethin's 8-Week Hardcore Training Program

Arms today! Let's get to the gym and get it done so we have time for the other important things in our lives.
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Today, I've got a very special guest staying with me: Edgar, a beautiful young dog I've fostered for a little while. I'd really love to keep Edgar. I'd love to keep one, especially Edgar, but I just can't commit to the constant ownership at this point in my life. Anyway, I want to get to the gym, crush arms and get my cardio done so I can return home and spend some time with this dog.

We're going to superset antagonistic muscle groups, biceps and triceps. In the past, I've always liked to do this for arm day because it really fills the upper arm with blood, getting that fascia to stretch as much as possible.

Just a reminder: You're doing your extra cardio every day now, twice a day, along with your 300 twists each morning, right? The end isn't quite in sight, but it's just over that next rise. Keep pushing!

| Workout |
1. Morning cardio - 50 Minutes
2. Superset
Cable Triceps Extension - 6 sets of 20, 15, 10, 10, 15, 20 reps
Cable Biceps Curl - 6 sets of 20, 15, 10, 10, 15, 20 reps. Perform the first three supersets starting with the cable triceps. Perform the last three supersets starting with the cable biceps curl. Rest: None after the first exercise. For second exercise: 40 sec. after first superset, 30 sec. after second superset, 2 min. after third, 20 sec. after fourth, 30 sec. after fifth.
3. Superset
Overhead Machine Triceps Extension - 6 sets of 20, 15, 10, 10, 15, 20 reps
Machine Preacher Curl - 6 sets of 20, 15, 10, 10, 15, 20 reps. Perform the first three supersets starting with the overhead machine triceps extension. Perform the last three supersets starting with the machine preacher curl. Rest: None after the first exercise. For second exercise: 40 sec. after first superset, 30 sec. after second superset, 2 min. after third, 20 sec. after fourth, 30 sec. after fifth.
4. Superset
Standing EZ-Bar Curl - 6 sets of 20, 15, 10, 10, 15, 20 reps
Bench Dip - 20, 15, 10, 10, 15, 20 reps. Perform the first three supersets starting with the standing EZ-bar curl. Perform the last three supersets starting with the bench dips. Rest: None after the first exercise. For second exercise: 40 sec. after first superset, 30 sec. after second superset, 2 min. after third, 20 sec. after fourth, 30 sec. after fifth.
5. Evening Cardio - 50 minutes




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