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  • Day6 Arms

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    Phani v.s
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    This document outlines a workout focused on arms and abs. It includes warm-up sets of close-grip bench press followed by working sets with a 301 tempo. Additional exercises are dumbbell biceps curls, hammer curls, ab rollouts, Pallof presses from both sides with no rest in between, exercise ball knee roll-ins, and single-arm side deadlifts from both sides with no rest in between. Rest periods of 1-1.5 minutes are prescribed between sets of each exercise.

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    Gvt training arms

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    day6_arms

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    This document outlines a workout focused on arms and abs. It includes warm-up sets of close-grip bench press followed by working sets with a 301 tempo. Additional exercises are dumbbell biceps curls, hammer curls, ab rollouts, Pallof presses from both sides with no rest in between, exercise ball knee roll-ins, and single-arm side deadlifts from both sides with no rest in between. Rest periods of 1-1.5 minutes are prescribed between sets of each exercise.

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    © All Rights Reserved
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    4 views2 pages

    Day6 Arms

    Uploaded by

    Phani v.s
    This document outlines a workout focused on arms and abs. It includes warm-up sets of close-grip bench press followed by working sets with a 301 tempo. Additional exercises are dumbbell biceps curls, hammer curls, ab rollouts, Pallof presses from both sides with no rest in between, exercise ball knee roll-ins, and single-arm side deadlifts from both sides with no rest in between. Rest periods of 1-1.5 minutes are prescribed between sets of each exercise.

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    © All Rights Reserved
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    of 2

    1/26/22, 11:10 PM

    Day 6: Arms, Abs

    CLOSE-GRIP BENCH PRESS (WARM-UP SETS)


    Use light weight and stop each set short of failure. Ramp up the weight for each set until you reach your
    working weight. Perform as many warm-up sets as necessary.

    Close-grip bench press


    Perform with a 301 tempo. See Training Guidelines for details.
    2 sets, 5-10 reps (rest 1 min. )

    Close-grip bench press


    Perform with a 301 tempo. See Training Guidelines for details.
    4 sets, 10 reps (Rest 90 sec. )

    Dumbbell Biceps Curl


    Perform with a 301 tempo. See Training Guidelines for details.
    4 sets, 10 reps (rest 1 min. )

    Hammer Curl
    Perform with a 301 tempo. See Training Guidelines for details.
    4 sets, 12 reps (rest 1 min. )

    Ab Rollout
    Perform with a 301 tempo. See Training Guidelines for details.
    3 sets, 8 reps (rest 1 min. )

    1/2
    1/26/22, 11:10 PM

    PALLOF PRESS
    Perform all of the reps on one side before switching to the other side. Don't rest between sides and rest 1
    min. between sets.

    Pallof press
    3 sets, 20 reps (right side, no rest)

    Pallof press
    3 sets, 20 reps (left side, rest 1 min. )

    Exercise ball knee roll-in


    Perform with a 301 tempo. See Training Guidelines for details.
    3 sets, 8 reps (rest 1 min. )

    SNGLE-ARM SIDE DEADLIFT


    Perform all of the reps on one side before switching to the other side. Don't rest between sides and rest 1
    min. between sets.

    Single-arm side deadlift


    Perform with a 201 tempo. See Training Guidelines for details.
    3 sets, 10 reps (right side, no rest)

    Single-arm side deadlift


    Perform with a 201 tempo. See Training Guidelines for details.
    3 sets, 10 reps (left side, rest 1 min. )

    2/2

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