Workout Day 20
Remember to keep your cardio going whether in or out of the gym!
Training information
Video Time: 2:53
It’s Day 20– Arms & Abs
- Remember to keep belly pulled in and a slight arch in your low back on all exercises
- Do your best to resist on the down phases of the move, this will create more tension and avoid momentum.
- Remember your Goal Declaration! Choose a weight that is challenging and you can still keep good form.
Arms
#1. Decline Dumbell Bicep Curl
3 sets
10 reps
Use dumbbells & decline the bench
same weight each set
#2. Standing Hammer Curls
3 sets
10 reps
Use dumbbells
same weight each set
#3. Standing Barbell Curl
3 sets
10 reps
Use straight barbell
same weight each set
#4. Lying Tricep Extensions
3 sets
10 reps
Use dumbbells
same weight each set
#5. Standing Rope Pushdowns
3 sets
10 reps
Use high cable w/ rope attachment
same weight each set
#6. Standing Overhead Tricep Extensions
3 sets
10 reps
Use a plate or dumbbell
same weight each set
Abs
#1. Lower Ab Vertical Leg Lift
3 sets
15 reps
Anchor your arms with heavy weight or Fixed surface
same weight each set
#2. Lower Ab Leg Drops
3 sets
15 reps
Anchor your arms with heavy weight or Fixed surface
same weight each set
#3. Bicycle Crunches
3 sets
25 reps
No Weight
#4. Standing Weighted Side Bends
3 sets//
10 reps each side//
Use a heavy plate//
same weight each set
#5. C-Crunch
3 sets
25 reps
No Weights
#6. Plank on knees or toes
3 sets
30 seconds
No weights
Complete Video Series
Day 1 – Legs
Here it is, day 1 at the gym! We’re doing legs, your biggest muscle group to ramp up your metabolism.
Day 2 – Chest
Day 2 in the house! This one is sure to get you pumped up and sweating!
Day 3 – Back
We’re bringing sexy back!
Day 4
Here we go with Day 4. Ben has some good reminders and tips for you today.
Day 5 – Shoulders
We head back to the gym to focus on the small muscles that are huge in their functional and visual impact.
Day 6 – Arms & Abs
Day 7 – Rest
It’s a rest day. Recover & Refuel!
Day 8 – Leg Circuit
A metabolic Leg Circuit to lift your glutes!
Day 9 – Push Circuit
This week we’re giving you chains or combinations of muscles together to improve your dynamic muscle control. Today is PUSH
Day 10 -Pull Circuit
This week we’re giving you chains or combinations of muscles together to improve your dynamic muscle control. Today is PULL
Day 11 – Rest
It’s a rest day. Recover & Refuel!
Day 12 – Legs & Shoulders
Day 12 is a Legs & Shoulders combo. We’re combining muscle groups to have a bigger impact in your workouts.
Day 13 – Chest & Triceps
Chest & Triceps. We’re combining muscle groups to have a bigger impact in your workouts.
Day 14 – Back & Biceps
Back & Biceps. We’re combining muscle groups to have a bigger impact in your workouts.
Day 15 – Rest
It’s a rest day. Recover & Refuel!
Remember to keep your cardio up.
Day 16 – Leg Pyramid & Shoulders
Day 16 is a MONSTER!
Here we introduce the Deep Transformation Protocol and it’s going to bring big changes to your body!
Day 17 – Chest & Triceps
Chest & Triceps. We’re changing the workout science by adding a Triple Drop Set. This will have a sudden impact on how you look in the working muscles.
Day 18 – Back & Biceps
Back & Biceps.We’re changing the workout science by adding a Triple Drop Set. This will have a sudden impact on how you look in the working muscles.
Day 19 – Shoulders & Calves
Today we’re targeting 2 muscles that are hard to grow for a lot of people – Shoulders & Calves.
Day 20 – Arms & Abs
Day 20 is Arms & Abs. Those mirror muscles again!
Day 21 – Rest
It’s a rest day. Recover & Refuel!
Remember to keep your cardio up.
Day 22 – Rest
It’s a rest day. Recover & Refuel!
Remember to keep your cardio up.
Day 23 – Leg Circuit
A Metabolic Leg Circuit to lift your glutes!
Day 28 – Push Circuit
We’re revisiting the chains or combinations of muscles again to improve your dynamic muscle control. Today is PUSH
Day 25 – Pull Circuit
We’re revisiting the chains or combinations of muscles again to improve your dynamic muscle control.Today is PULL
Day 26 – Shoulders & Calves
Today we’re going back to the 2 muscles that are hard to grow for a lot of people – Shoulders & Calves.
Day 27 – Rest
It’s a rest day. Recover & Refuel!
Remember to keep your cardio up.
Day 28 – Chest & Triceps
It’s your final week. Go hard and heavy to maximize results this week.
Day 29 – Back & Biceps
Back & Biceps. The finish line is in sight! Go hard in this big compound workout to bring out more muscle visibly.
Day 30 – Leg Pyramid & Shoulders
It’s celebration day! Time to go get it with this monster workout and prepare for your after pictures! Go hard and bring it home.