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Week 12, Day 83: Biceps & Triceps

By on March 13, 2013
Digital Bicep Triceps-2

Balancing strict nutrition and training with the rest of your life is important, so keep that in mind and get ready for a biceps and triceps workout!

 

Terms You’ll Need To Know

Dramatic Transformation Principle (DTP) – A total of ten sets with a rep range of 50, 40, 30, 20, and 10 for the first five. You then complete a second set of 10 and continue on with 20, 30, 40 and 50. Also, includes working opposing muscles in a superset fashion.

Superset – performing 2 exercises simultaneously. Complete 1 set for the first exercise, then complete 1 set for the second exercise. Continue alternating with no rest until all sets for both exercises are completed.

Biceps & Triceps

DTP Superset:

Tips For This Workout Day

Balance ///

  • After carb depleting, you may want to carb load to replenish your muscle glycogen levels.
  • When carb loading, Kris ate 14-15 rice cakes every meal, which in total is about 90 rice cakes per day. You don’t have to eat this much, but rice cakes are a good option for carb loading.
  • Being meticulous and strict with your diet produces results. However, it’s all about balance – after your transformation, make sure to spend time with loved ones and eat more fruit per day. You’ve made plenty of sacrifices, so add in some healthy fats into your diet as well!

 

DTP Superset ///

  • During Triceps Push-down, keep your elbows in to isolate the triceps.
  • Use a cable tower to make transition between exercises easy.
  • Do some biceps flexes between sets to get your blood flowing.
  • If you realize you didn’t pick the right weight for a given set when lifting, you can stop and make the necessary adjustments.

 

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