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After a couple days of rest, you should be ready to annihilate your arms. Hit them hard in week two of this phase. Now that you're familiar with the program, focus on strengthening your mind-muscle connection and squeeze every rep to get the most of each exercise. Lift more weight than last week on each lift when possible, and track the numbers so you can continue pushing yourself and progressing.
Week 5
Watch The Video - 04:25
The Thinker: Use one of your workout days as a rest day, and then schedule your missed workout later in the week.
The Provider: Cut out one minor obligation on your schedule this week. Devote the extra time to something that supports your fitness goals!
The Socializer: Bring your friends together with a social fitness event, whether going to the gym together or going on a hike.
The Feeler: Open up your fitness life and populate it with some new friends, whether you add 5 people on BodySpace or connect with someone at the gym.
Morning
Exclusive Rewired Stacks
Get incredible results with these hand-picked supplement combos!
Back | Main | Next
About The Author
James Grage is the Co-Founder and Vice President of BPI Sports. He started training at age 15 and built an impressive body for sports.
After a couple days of rest, you should be ready to annihilate your arms. Hit them hard in week two of this phase. Now that you're familiar with the program, focus on strengthening your mind-muscle connection and squeeze every rep to get the most of each exercise. Lift more weight than last week on each lift when possible, and track the numbers so you can continue pushing yourself and progressing.
Week 5
Watch The Video - 04:25
The Thinker: Use one of your workout days as a rest day, and then schedule your missed workout later in the week.
The Provider: Cut out one minor obligation on your schedule this week. Devote the extra time to something that supports your fitness goals!
The Socializer: Bring your friends together with a social fitness event, whether going to the gym together or going on a hike.
The Feeler: Open up your fitness life and populate it with some new friends, whether you add 5 people on BodySpace or connect with someone at the gym.
Morning
Steady-State Cardio
30 minutes, 65-70%- Evening
5 minutes, 55-60%- Warm-Up Superset
Chin-Up
1 set of 12 repsPush-Up
1 set of 12 reps- Superset
Wide-Grip Barbell Curls
3 sets of 15, 12, 10 repsIncline Dumbbell Curls
3 sets of 15, 12, 10 reps- Superset
Standing One-Arm Overhead Cable Extensions
3 sets of 15, 12, 10 repsSingle-Arm Reverse-Grip Cable Push-Downs
3 sets of 15, 12, 10 reps- Triset
Reverse EZ-Bar Curls
3 sets of 15, 12, 10 repsEZ-Bar Skullcrusher
3 sets of 15, 12, 10 repsStanding Kickbacks
3 sets of 15, 12, 10 reps
Exclusive Rewired Stacks
Get incredible results with these hand-picked supplement combos!
Back | Main | Next
About The Author
James Grage is the Co-Founder and Vice President of BPI Sports. He started training at age 15 and built an impressive body for sports.
via Smart Health Shop Forum http://ift.tt/1oHDpUG
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