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New Hct-Day3 PDF

The document outlines a day 3 arm workout that focuses on triceps and biceps. It includes 6 supersets of exercises for triceps with 3 sets and reps for each exercise. It also includes 6 supersets of bicep exercises, each with 2 exercises done back-to-back with specified rest periods between supersets. Cardio is also scheduled for 20 minutes in the morning and evening. The workout provides detailed instructions for exercises, sets, reps, and notes on variations and rest periods between sets.

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73 views1 page

New Hct-Day3 PDF

The document outlines a day 3 arm workout that focuses on triceps and biceps. It includes 6 supersets of exercises for triceps with 3 sets and reps for each exercise. It also includes 6 supersets of bicep exercises, each with 2 exercises done back-to-back with specified rest periods between supersets. Cardio is also scheduled for 20 minutes in the morning and evening. The workout provides detailed instructions for exercises, sets, reps, and notes on variations and rest periods between sets.

Uploaded by

babiyou
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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DAY 3: Arms

Notes: 90 seconds of rest between sets. Unless noted otherwise


Cardio: 20 Minutes AM / 20 Minutes PM
Triceps
EXERCISES SETS / REPS WEIGHT NOTES
Superset 3 Sets 1a. + 1b. = 1 Set
1a. Reverse-Grip Cable Tricep Pushdown 12 Reps
1b. Cable Overhead Tricep Extension 12 Reps
Superset 3 Sets 2a. + 2b. = 1 Set
2a. Single-Arm Overhead Rope Extensions 10 Reps
2b. Single-Arm Rope Kickbacks 10 Reps 45 second rest between supersets

Superset 3 Sets 3a. + 3b. = 1 Set


3a. Close-Grip Pushups Failure Start in regular Push-Up position, once reaching
failure drop to knees to perform addiitonal failure set.

3b. Elevated Bench Dips Failure


Biceps
Superset 3 Sets 4a. + 4b. = 1 Set
4a. EZ-Bar Spider Curls 10 Reps
4b. Standing EZ-Bar Curls (narrow grip) 10 Reps 60 second rest between supersets

Superset 3 Sets 5a. + 5b. = 1 Set


5a. Reverse-Grip Dumbbell Curls 10 Reps
5b. Hammer Curls 10 Reps 60 second rest between supersets

Superset 3 Sets 6a. + 6b. = 1 Set


6a. Lying Cable Curls 10 Reps
6b. Standing Alternating Cable Curls 10 to 12 Reps
*On the second set of alternating cable curls only, change rhythm so you do 2 reps each arm, then 3 reps, then 4 reps and finally 5
reps to work the peak contraction more on this set.exercises. On the third superset, use a 2-second pause at the top of each rep for
both exercises.
Training, Nutrition, Supplementation Notes:

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