DAY 12—ARMS AND ABS

EXERCISE SETS/REPS COMMENT

Cardio 20 Minutes Steady-state upon waking

SUPERSET triceps pushdowns with

Triceps Pushdowns 3 Sets - 15 Reps overhead triceps rope extensions, resting
90 seconds between supersets

Overhead Triceps Extensions 3 Sets - 15 Reps

SUPERSET close-grip pushups and

Close-Grip Pushups 3 Sets - Failure bench dips, resting 90 seconds between
supersets

Bench Dips 3 Sets - Failure

SUPERSET cable curls with barbell curls,

Cable Curls 3 Sets - 12 Reps
resting 1-2 minutes between supersets

Barbell Curls 3 Sets - 12 Reps

Begin with bilateral, transition to

Bilateral To Unilateral
3 Sets - 15 Reps + Failure unilateral to failure. Rest 1 minute
Dumbbell Biceps Curls
between sets.

SUPERSET of slow-and-hold for 20

reps followed by 10 fast with no hold for
medicine ball crunches; then perform 20
Medicine Ball Crunches 3 Sets - 20+10 Reps reps of regular lying raises followed by
10 reps where you lift your butt off the
ground. Rest 2 minutes between these abs
supersets.

Lying Leg Raises +

3 Sets - 20+10 Reps
Butt-Raise Variation

Steady-state after training or

Cardio 20 Minutes
later in the evening

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