Workout Day 6
Here is a little Mirror Muscle Workout - Arms & Abs!
This workout has more exercises however they are smaller groups. We focus on sculpting and isolation here vs the big moves we did at the start of the week. Eye candy here we come!
Training information
Video Time: 1:32
It’s Day 2 – Chest
- Remember to keep belly pulled in and a slight arch in your low back on all exercises
- Shoulders down, elbows slightly bent!
- Remember your Goal Declaration! Choose a weight that is challenging and you can still keep good form
Downloads
Workout Plan
#1. Decline Dumbbell Bicep Curl
3 sets
10 reps
Use dumbbells & decline the bench
same weight each set
#2. Standing Hammer Curls
3 sets
10 reps
Use dumbells
same weight each set
#3. Standing Barbell Curl
3 sets
10 reps
Use a 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
Downloads
Workout Plan
#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 with handles or a dumbbell
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.