sergio-oliva-arms

The Ultimate Hardgainer Workout – Arms and Core

DAY 3 - Arms / Core

Warm-Up

Each workout begins with a 10-15 minute warm-up all of your joints and muscles to get them ready for the workout. Feel free to use the warm-up I lay out in my Best Body workouts. The idea is to lube up your joints and warm up the muscles.

The Workout

Arms

3 supersets in a row…1,2,3

Superset #1 

  1. 2 Arm Palms-Up Bicep Curl – (Barbell, Dumbbell, Cable or Bands)
  2. Overhead Tricep Extension – (Barbell, Dumbbell, Cable or Bands)
  • 2 Exercises - 5 MINUTES – Set your timer
  • 5 reps per exercise per set  – using a weight you could perform 10-15 reps with
  • Keep proper form – I would rather see you use less weight or perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • After 5 minutes, get your ass off the floor and move onto Superset #3

Superset #2

  1. 2 Arm Hammer Curl – (Barbell, Dumbbell, Cable or Bands)
  2. Tricep Pushdowns (cable or bands)
  • 2 Exercises - 5 MINUTES – Set your timer
  • 5 reps per exercise per set  – using a weight you could perform 10-15 reps with
  • Keep proper form – I would rather see you use less weight or perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • After 5 minutes, get your ass off the floor and move onto Superset #3

Superset #3

  1. Undergrip Bodyweight Rows
  2. Bodyweight Skullcrushers
  • 2 Exercises - 5 MINUTES – Set your timer
  • 5 reps per exercise per set  – using a weight you could perform 10-15 reps with
  • Keep proper form – I would rather see you use less weight or perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • After 5 minutes, get your ass off the floor and move onto Superset #3

Core

3 more supersets.

Superset #1 
  1. Dead Bugs
  2. Reverse Hyperextension
  • 2 Exercises - 5 MINUTES – Set your timer
  • 5 reps per exercise per set  – bodyweight only
  • Keep proper form on every rep
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps with good form, drop the number of reps
  • After 5 minutes, get your ass off the floor and move onto Superset #3

Superset #2

  1. Woodchops – (Cable or Bands) – rotate through the hips – DON’T twist the spine
  2. DB Waiter Walks
  • 2 Exercises - 5 MINUTES – Set your timer
  • 5 reps per side per set for Woodchops  – using a weight you could perform 10-15 reps with
  • 30 sets per set for Waiter Walks – be aware of your environment as you walk – no tripping
  • Keep proper form – I would rather see you use less weight or perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • After 5 minutes, get your ass off the floor and move onto Superset #3

Superset #3

  1. McGill Crunch
  2. Stir The Pot – McGill – FF to 1:03 on the video
  • 2 Exercises - 5 MINUTES – Set your timer
  • 5 reps per set of McGill crunches
  • 5 circles in each direction for Stir The Pots
  • Keep proper form
  • Minimize rest between sets
  • If you can’t complete 5 reps on a set, slightly increase your rest period
  • After 5 minutes, collapse on the floor and do 10-15 minutes of stretching
That’s it for today, and if you don’t want brutally sore arms for the next 3 days, take a look at these post-workout pain-reducing techniques.