Another program highlight! This time we are sharing Day 1 of our Arm Love program, which is part of our Total Body Love series.
The Arm Love program is designed with intermediate – advanced gym-goers in mind. While this program has an emphasis on defining your arms specifically, it does not dismiss the rest of your body. This program includes lower body and other upper body movements each week that assist in maintaining your other muscle groups in the development of Total Body Love.
Now, get to work with your free sample of Arm Love below!
Arm Love – Day 1
Barbell Deadlift – 3 sets x 8-10 reps (Rest 90 sec between sets)
• Set 4 = DROP SET
• Perform 8 -10 reps (using same weight as above)
◦ Rest 15 sec
• Reduce weight by 30-50% and perform 8-10 reps at reduced weight
Assisted Dips- 3 sets x 8-10 reps per leg (Rest 90 sec between sets)
• Set 4 = DROP SET
• Perform 8 -10 reps (using same assistance as above)
◦ Rest 15 sec
• Increase assistance by 30-50% and perform 8-10 reps at reduced weight
• Alternatively, for a more advanced option, you can do this move without assistance and add weight. For example, hold onto a dumbbell between your feet and then reduce the dumbbell weight or move to body weight for the drop set.
Barbell Bicep Curl- 3 sets x 8-10 reps (Rest 90 sec between sets)
• Set 4 = DROP SET
• Perform 8 -10 reps (using same weight as above)
◦ Rest 15 sec
• Reduce weight by 30-50% and perform 8-10 reps at reduced weight
Decline Dumbbell Skullcrusher- 3 sets x 8-10 reps (Rest 90 sec between sets)
Dumbbell Incline Bicep Curl- 3 sets x 8-10 reps per leg (Rest 90 sec between sets)
Cable Rope Tricep Extension- 1 set x 20 reps
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