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Day 26-Arms and Abs: Exercise Sets/Reps Comment

This workout focuses on arms and abs. It includes 25 minutes of steady-state cardio followed by 10 minutes of high intensity interval training. For arms, there are 5 sets each of cable curls, barbell curls, triceps cable pushdowns, and skull crushers with 90 seconds of rest between sets. For abs, there are 5 sets of hanging leg raises and hanging knee raises supersetted together and 5 sets of lying leg raises and lying knee ups supersetted together, both with 90 seconds of rest between supersets. The workout concludes with another 25 minutes of steady-state cardio plus 15 minutes of high intensity interval training.

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Aditya Sharan
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142 views1 page

Day 26-Arms and Abs: Exercise Sets/Reps Comment

This workout focuses on arms and abs. It includes 25 minutes of steady-state cardio followed by 10 minutes of high intensity interval training. For arms, there are 5 sets each of cable curls, barbell curls, triceps cable pushdowns, and skull crushers with 90 seconds of rest between sets. For abs, there are 5 sets of hanging leg raises and hanging knee raises supersetted together and 5 sets of lying leg raises and lying knee ups supersetted together, both with 90 seconds of rest between supersets. The workout concludes with another 25 minutes of steady-state cardio plus 15 minutes of high intensity interval training.

Uploaded by

Aditya Sharan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd

DAY 26—ARMS AND ABS

EXERCISE SETS/REPS COMMENT

Upon waking perform 25 minutes of


steady-state cardio followed immediately
Cardio 25 + 10 minutes
by 10 minutes of HIIT for 20 seconds on/40
seconds off

Using my DTP technique.


Lying Cable Curls 5 Sets - 50/40/30/20/10
Rest 90 seconds between sets

Using my DTP technique.


Barbell Curls 5 Sets - 10/15/20/25/30
Rest 90 seconds between sets

Using my DTP technique.


Triceps Cable Pushdowns 5 Sets - 50/40/30/20/10
Rest 90 seconds between sets

Using my DTP technique.


Skull Crushers 5 Sets - 10/15/20/25/30
Rest 90 seconds between sets

SUPERSET: Perform as many hanging leg


raises as you can to failure, then switch to
Hanging Leg Raises 5 Sets - Failure hanging knee raises without resting.
Then rest 90 seconds before performing
the next superset

Hanging Knee Raises 5 Sets - Failure

SUPERSET: Perform as many lying leg


raises as you can to failure, then switch to
Lying Leg Raises 5 Sets - Failure lying knee ups without resting.
Then rest 90 seconds before performing
the next superset

Lying Knee Ups 5 Sets - Failure

Perform 25 minutes of steady-state cardio


Cardio 25 + 15 minutes followed by 15 HIIT cardio sessions of 20
seconds on/40 seconds off

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

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