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

sergio oliva arms The Ultimate Hardgainer Workout   Arms and Core

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.
Doug Robb is a personal trainer, a fitness blogger and author, a competitive athlete, a social media nerd and a student of nutrition and exercise science. Since 2008, Doug has brought his real-world experience online via his health & fitness blog, Health Habits.

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