Kris Gethin’s 8-Week Hardcore Daily Video Trainer, Day 38: Arms

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2

Machine preacher curl

3 sets of 30, 20, 10 reps, resting 30 sec. after first set, 20 sec. after second set.


3

Rope press-down

3 sets of 10, 15, 20 reps, resting 10 sec. after first set, 15 sec. after second set.


4

Reverse-grip triceps extension

3 sets of 30, 20, 10 reps, resting 30 sec. after first set, 20 sec. after second set.


5

Reverse-grip cable biceps curl

3 sets of 20, 25, 30 reps, resting 20 sec. after first set, 25 sec. after second set.


6

Smith machine drag curl

3 sets of 30, 20, 10 reps, resting 30 sec. after first set, 20 sec. after second set.


7

Smith machine close-grip bench press

3 sets of 20, 25, 30 reps, resting 20 sec. after first set, 25 sec. after second set.


8

Incline overhead dumbbell extensions

3 sets of 30, 20, 10 reps, resting 30 sec. after first set, 20 sec. after second set.


9

Spider curl

3 sets of 20, 25, 30 reps, resting 20 sec. after first set, 25 sec. after second set.


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