Feb 12 (edited) • ARMS, CALVES
Day 7: Arms, Calves
Purpose: achieve the feeling of 2-Liter Bottle Arms!!! BIG pump.
Session Time: 45 minutes
**Superset ALL Bicep and Tricep exercises
Tricep Straight Bar Cable Extension: 4 sets of 20 reps, 60 seconds rest, Focus: maintain constant rep motion. Try not to stop on any rep, and do NOT rush!!
(Full video tutorials available inside TDGP Membership)
Bicep Cable Curls: 4 sets of 20 reps, 60 seconds rest, Focus: maintain constant rep motion. Try not to stop on any rep, and do NOT rush!!
(Full video tutorials available inside TDGP Membership)
Tricep Dip Machine: 3 sets of 12 reps, 90 seconds rest, increase weight each set. The last set should be difficult! Focus: maintain proper posture and control; through the movement.
(Full video tutorials available inside TDGP Membership)
Barbell Bicep Curl: 3 sets of 10 reps, 90 seconds rest, increase weight each set. The last set should be difficult! Focus: maintain proper posture and control; through the movement.
(Full video tutorials available inside TDGP Membership)
Overhead Tricep Cable Extension: 3 sets of 15 reps, pick one weight that will make ALL 3 sets difficult. Hold each rep in the stretch position for 2 seconds. Focus: control each rep, feel a BIG stretch
(Full video tutorials available inside TDGP Membership)
Preacher Curl Machine: 3 sets of 15 reps, ick one weight that will make ALL 3 sets difficult. Hold each rep in the squeeze position for 2 seconds. Focus: control each rep, feel a BIG stretch
(Full video tutorials available inside TDGP Membership)
Calves: 3 sets of 25 reps, constant motion
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Day 7: Arms, Calves
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This is one full 8-day TDGP microcycle.
TDGP runs on structured 8-day training cycles designed around progressive overload and controlled recovery.
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