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You are here: Home / Workout / Workout Of The Day / WORKOUT OF THE DAY: ARMS SUPERSETS AND CORE

WORKOUT OF THE DAY: ARMS SUPERSETS AND CORE

January 31, 2019 By Sean Runyan Leave a Comment

Evertrain Workout of the Day :

Wednesday, January 30, 2019

Today’s workout is all about training with sustainable effort from the arms to the mid-line. Challenge your biceps and triceps with varying rep ranges and time-under-tension tempos. We’ll also work on core stability and trunk rotation. 

“Get The Blood Pumping” Warm-up:

Repeat 3x. Limit rest between rounds. Use weight that accommodates to your current level of strength.

A1. Runners Lunge + Thoracic Spice Rotation: 10 reps / each side

A2. Active Hang from Bar:  Accumulate :40 seconds

A3. Jump Rope: 120 Single-unders or 40 double-unders

A4. Overhead Kettlebell Carry: Accumulate :60 seconds

A5. Archer Push-Up: 6 reps / each side (or 12 time-under-tension traditional push-ups. 3:1:1:1)

Superset #1:

Rest 1:00 minute between rounds

B1. Dumbbell SkullCrusher

4 sets. 8-10 repetitions with heavy weight. Then immediately drop weight by 20% and perform 4-6 additional reps with a 1:2:1:2 time-under-tension tempo.

B2. Kettbell Deadbug

4 sets. 20 repetitions with moderate weight. Use a 3-second count to perform each repetition, as you alternate movement of limbs.

Arms Superset #2:

Rest 1:00 minute between rounds

C1. Tall-Kneeling Biceps Curl (Alternating)

4 sets. 8-10 repetitions per arm with heavy weight. Then immediately drop weight by 20% and perform 4-6 additional reps per arm with a 1:2:1:2 time-under-tension tempo.

C2. Cable Woodchopper 

4 sets. 10 repetitions per direction with moderate weight.

Set 1: Low to high

Set 2: Rib height rotations

Set 3: High to low

Set 4: Max isometric hold from rib height – aim for :30 seconds per side.

Arms Superset #3:

Rest 1:00 minute between rounds

D1. Triceps Rope Pressdown

4 sets. 8-10 repetitions per arm with heavy weight. Then immediately drop weight by 20% and perform 4-6 additional reps per arm with a 1:2:1:2 time-under-tension tempo.

D2. Wide Grip EZ-Bar Curl

4 sets. :60 seconds of work. Select a weight that you can likely perform 8-12 repetitions with. Move slowly and intentionally. Your goal is to continually curl the bar for the full :60, even if you have to rest at the bottom of the movement for a few seconds between reps.

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Need some fresh back workout ideas? Try THIS training session on for size.

WORKOUT OF THE DAY: ARMS SUPERSETS AND CORE
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Filed Under: Workout, Workout Of The Day

Sean Runyan

About Sean Runyan

Sean Runyan (Evertrain Fitness Director) is a passionate ambassador for all things health and fitness. Sean's training ideology is to help men and women achieve their health and fitness goals by developing safe and sustainable exercise and nutritional regimens. His personalized and detail-oriented strategies motivate those around him to develop well-balanced, healthy lifestyles.

Sean, an Atlanta native and lifelong athlete, graduated from The University of Georgia, where he studied Advertising and Music Business. Prior to transitioning to personal training in 2014, Sean spent the majority of his professional career working in the entertainment industry for popular musical talents, such as Zac Brown Band and Widespread Panic.

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