DAY 5—ARMS AND ABS

EXERCISE SETS/REPS COMMENT

Cardio 15 Minutes Steady-state upon waking

CIRCUIT COMBO
triceps extensions and cable curls,
Triceps Extensions 3 Sets - 15 Reps / Set
resting 1 minute between each
superset

Cable Curls 3 Sets - 15 Reps / Set

CIRCUIT COMBO: lying triceps

Lying Triceps Extensions extensions with neutral-grip barbell
3 Sets - 15 Reps / Set
(Skullcrushers) curls, and rest 1-2 minutes between
sets

Neutral-Grip Barbell Curls 3 Sets - 15 Reps / Set

Rest 1 - 2 minutes
Bench Dips 3 Sets - Failure
between sets

Rest 1 - 2 minutes
Dumbbell Curls 3 Sets - 15 Reps / Arm
between sets

SUPERSET lying leg raises and

Lying Leg Raises 5 Sets - 20 Reps / Set crunches, resting 30-40 seconds
between each superset

Crunches 5 Sets - 20 Reps / Set

NOTES:

S C I E N C E . I N N O VAT I O N . P E R F O R M A N C E . W W W. K AG E D M U S C L E . C O M