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  • Day 7 - Arms

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    Andree Khuat
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    This workout focuses on arms with supersets of bicep and tricep exercises. The workout includes barbell curls, EZ-bar skullcrushers, preacher curls, reverse grip triceps pushdowns, cable rope hammer curls, and triceps pushdowns with a rope attachment. The document recommends using the extra time saved by the short workout to prepare healthy meals for the week.

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    This workout focuses on arms with supersets of bicep and tricep exercises. The workout includes barbell curls, EZ-bar skullcrushers, preacher curls, reverse grip triceps pushdowns, cable rope hammer curls, and triceps pushdowns with a rope attachment. The document recommends using the extra time saved by the short workout to prepare healthy meals for the week.

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    3 views5 pages

    Day 7 - Arms

    Uploaded by

    Andree Khuat
    This workout focuses on arms with supersets of bicep and tricep exercises. The workout includes barbell curls, EZ-bar skullcrushers, preacher curls, reverse grip triceps pushdowns, cable rope hammer curls, and triceps pushdowns with a rope attachment. The document recommends using the extra time saved by the short workout to prepare healthy meals for the week.

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    © All Rights Reserved
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    Day 7 - Arms

    Your Progress

    1 / 56 Days Tracked 2% Complete

    Next Workout
    GO NOW
    Day 2 - Abs, Cardio,
    Arms This workout is built on supersets, so it shouldn't take you very long to finish. Go from
    the prescribed biceps exercise directly to the prescribed triceps exercise before you
    rest. When you finish a superset, rest just 45-60 seconds. Try to keep your heart rate
    Main Page elevated through this workout.

    Because you don't have to do any extra cardio today and the workout is short, you
    should have extra time to prepare meals for the upcoming week. Spend a little time in

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    Workout Schedule the kitchen grilling chicken breasts and vegetables. That way, you can bring a healthy
    lunch to work and have a good meal when you need one!
    Week 1 of 8
    Workout Plan
    Day 1 Arms
    Rest 45-60 sec. between supersets.
    Day 2
    Superset
    Day 3 4 sets

    Day 4
    Barbell Curl
    4 sets, 12 reps
    Day 5

    Day 6
    EZ-Bar Skullcrusher
    Day 7 4 sets, 12 reps

    Program Overview

    Nutrition Overview

    Phase 1 Overview

    Phase 2 Overview

    Phase 3 Overview

    Phase 4 Overview
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    Phase 5 Overview
    Superset
    4 sets

    Sponsored by

    Preacher Curl
    4 sets, 12 reps

    Trainer
    Reverse Grip Triceps Pushdown
    4 sets, 12 reps

    Contributing Writer

    Superset
    4 sets

    Cable rope hammer curl


    4 sets, 12 reps

    Triceps Pushdown - Rope Attachment


    4 sets, 12 reps

    Mark workout as complete


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