UP IN ARMS: PHASE 3

An arm-centric routine that works other muscles along the way, ultimately making you bigger and stronger everywhere. For the next three weeks our arm exercises are now arranged in a type of superset called a compound set. This means you do two biceps exercises back-to-back, but the twist here is that the first one is a multi-joint exercise, while the second is an isolation exercise. You'll also do leg exercises after the arm work. In between these workouts, you'll do a routine for your chest, back and shoulders featuring exercises that hit these muscles hard while minimizing the amount of stress you put on your arms. Also, the cardio intervals in this phase are shorter. Six days a week, ongoing.