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We’ve got a biceps, triceps, and calves workout on tap today, so have some fun with it. If you don’t enjoy flexing in the mirror, then there’s no hope for you! Get a solid pump on and leave the gym feeling great.
If you can go a little faster while you’re on the stairmill today, do it. Great results don’t come without a lot of work. So do the work and reap the rewards!
Success Tip
It’s important that you’re staying regular and that your stomach stays happy and healthy. Try to get a solid amount of fiber daily. I know it gets harder as we eat fewer calories and drop our carbohydrates, but getting those grams fiber is important because they will make your digestive system run a little smoother.
Success Tip
Nobody talks about this enough, so I’m going to talk about it. If you’re really hairy, nobody is going to see the muscle underneath. So get yourself a brand-new razor and shave! Show off those chiseled abs. It’s also a good idea to start thinking about getting a tan. You’ve been through all of this work, right? So why not do everything you can to look your absolute best? This is the time to do it!
30 Days Out
Watch The Video – 06:35
Workout Terms
Cluster Set: Perform as many reps as you can in one minute. Rest between reps when necessary.
Pound Per Rep: Perform as many reps as the weight you select. If you select 30 pounds, perform 30 reps per set. If you select 40 pounds, perform 40 reps per set.
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Triset
![Rope Triceps Push-Down]()
![Rope Triceps Push-Down]()
Rope Triceps Push-Down
3 sets of pound per rep![Rope Hammer Curl]()
![Rope Hammer Curl]()
Rope Hammer Curl
3 sets of pound per rep![Donkey Calf Raises]()
![Donkey Calf Raises]()
Donkey Calf Raises
3 1-minute cluster sets-
Triset
![Reverse-Grip Triceps Push-Down]()
![Reverse-Grip Triceps Push-Down]()
Reverse-Grip Triceps Push-Down
3 sets of pound per rep![Cable Biceps Curl]()
![Cable Biceps Curl]()
Cable Biceps Curl
3 sets of pound per rep![Seated Calf Raise]()
![Seated Calf Raise]()
Seated Calf Raise
3 1-minute cluster sets-
Tabata Abs
![Standing Dual Cable Crunch]()
![Standing Dual Cable Crunch]()
Standing Dual Cable Crunch
8 rounds: 20 seconds max reps, 10 seconds rest![Plank]()
![Plank]()
Plank
8 rounds: 20 seconds max reps, 10 seconds rest![Slalom Twist Jump]()
![Slalom Twist Jump]()
Slalom Twist Jump
8 rounds: 20 seconds max reps, 10 seconds rest-
Triset
![Skullcrusher]()
![Skullcrusher]()
Skullcrusher
3 sets of 10 reps![Standing Barbell Curl]()
![Standing Barbell Curl]()
Standing Barbell Curl
3 sets of 10 reps![Calf Press]()
![Calf Press]()
Calf Press
3 sets of 10 reps
Cardio
- Steady-State Cardio: 10 minutes
Steady-State Cardio Options
- Incline treadmill walk
- Stair mill
- Elliptical
- ARC trainer
- Low-intensity jog
- Stationary bike
- Low-intensity row
- Swimming
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See original article here: