{"id":3997223,"date":"2020-07-20T16:27:21","date_gmt":"2020-07-20T20:27:21","guid":{"rendered":"https:\/\/corygfitness.com\/?post_type=getstacked_workout&#038;p=3997223"},"modified":"2020-07-20T16:27:21","modified_gmt":"2020-07-20T20:27:21","slug":"30-days-armz-trainer","status":"publish","type":"getstacked_workout","link":"https:\/\/corygfitness.com\/getstacked_workout\/30-days-armz-trainer\/","title":{"rendered":"30 DAYS ARMZ TRAINER"},"content":{"rendered":"","protected":false},"featured_media":3997471,"template":"","meta":[],"better_featured_image":{"id":3997471,"alt_text":"","caption":"","description":"","media_type":"image","media_details":{"width":768,"height":512,"file":"2020\/07\/30dayz30-dayz.jpeg","sizes":{"thumbnail":{"file":"30dayz30-dayz-150x150.jpeg","width":150,"height":150,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/07\/30dayz30-dayz-150x150.jpeg"},"medium":{"file":"30dayz30-dayz-300x200.jpeg","width":300,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/07\/30dayz30-dayz-300x200.jpeg"},"medium_large":{"file":"30dayz30-dayz-768x512.jpeg","width":768,"height":512,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/07\/30dayz30-dayz-768x512.jpeg"},"small-thumb":{"file":"30dayz30-dayz-400x200.jpeg","width":400,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/07\/30dayz30-dayz-400x200.jpeg"},"medium-thumb":{"file":"30dayz30-dayz-600x300.jpeg","width":600,"height":300,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/07\/30dayz30-dayz-600x300.jpeg"},"blog-large":{"file":"30dayz30-dayz-768x400.jpeg","width":768,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/07\/30dayz30-dayz-768x400.jpeg"},"woocommerce_thumbnail":{"file":"30dayz30-dayz-350x400.jpeg","width":350,"height":400,"mime-type":"image\/jpeg","uncropped":false,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/07\/30dayz30-dayz-350x400.jpeg"},"woocommerce_single":{"file":"30dayz30-dayz-350x233.jpeg","width":350,"height":233,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/07\/30dayz30-dayz-350x233.jpeg"},"woocommerce_gallery_thumbnail":{"file":"30dayz30-dayz-100x100.jpeg","width":100,"height":100,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/07\/30dayz30-dayz-100x100.jpeg"},"shop_catalog":{"file":"30dayz30-dayz-350x400.jpeg","width":350,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/07\/30dayz30-dayz-350x400.jpeg"},"shop_single":{"file":"30dayz30-dayz-350x233.jpeg","width":350,"height":233,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/07\/30dayz30-dayz-350x233.jpeg"},"shop_thumbnail":{"file":"30dayz30-dayz-100x100.jpeg","width":100,"height":100,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/07\/30dayz30-dayz-100x100.jpeg"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"1595183935","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1","keywords":[]}},"post":3997223,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2020\/07\/30dayz30-dayz.jpeg"},"acf":{"show":"no","daily_workout":[{"day":["MONDAY"],"day_info":"<p>DAY #1 - QUICK & CRAZY DUMBBELL ARM MADNESS<\/p>\n","exercise_info":"<h4><\/h4>\n<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/qd3s7b\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>ARM MADNESS <\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>5 Exercises, 5 Rounds <\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Round One: 50 reps<\/strong><br \/>\n<strong>Round Two: 30 reps<\/strong><br \/>\n<strong>Round Three: 20 reps<\/strong><br \/>\n<strong>Round Four: 10 Reps<\/strong><br \/>\n<strong>Rounds Five: 20 reps<\/strong><br \/>\n<strong>Round Six: 50 reps <\/strong><\/p>\n<p style=\"text-align: center;\">Band Pushdowns<br \/>\nOverhead Band Tricep Extensions<br \/>\nDouble Arm Dumbbell Curls<br \/>\nDumbbell Skullcrushers<br \/>\nDumbbell Hammer Curls<\/p>\n"},{"day":["TUESDAY"],"day_info":"<p>DAY #2 - GET STACKED 58 - FRIDAY<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/q5ckne\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>WARMUP<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Bike or Walk 3-5 minute backwards on deadmill<br \/>\n<strong>(treadmill turned off)<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3 SET SUPERSET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">GHD: 20 reps<br \/>\nBall Isometric Squeeze: 1 minute<br \/>\nDB Stiff Leg Deadlifts: 20 reps<br \/>\nIsometric Hip Circle Holds Seated: 30 seconds<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><b>FRONT SQUAT<\/b><\/em><\/h4>\n<p style=\"text-align: center;\">Work up to a\u00a0<strong>MAX, No Bands<\/strong><br \/>\n1, 1, 1, 1, 1 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>SHOULDERS: 5 SET TRI-SET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Heavy Ass DB or Behind the Head Barbell Press: 20, 15, 10, 5, 20<br \/>\nLateral Raises: 8 reps<br \/>\nFront Raises: 8 reps<br \/>\nCable or DB Shrugs: 30 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>BICEPS: 5 SET TRI-SET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Cable Curls: 25 reps<\/p>\n<p style=\"text-align: center;\">Rep Progression DB Curls<br \/>\nReg &amp; Hammer: 5\/6 reps<\/p>\n<p style=\"text-align: center;\">Straight Bar Curl ISO Hold (hold halfway down): 60 seconds<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>TRICEPS: 5 SET QUAD SET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Skullcrushers: 25 reps<br \/>\nCable Overhead Rope Extension: 15 reps<br \/>\nBodyweight Skulls or Bench Dips: 30<br \/>\nBand Pushdowns: 30<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>5 SET FINISHER<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Ab Wheels: 20 reps<br \/>\nCable Crunches: 15 reps<br \/>\nLow Back: 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>WALKING LUNGES<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">400-800 meters<\/p>\n"},{"day":["WEDNESDAY"],"day_info":"<p>DAY #3 - XTRA ARMZ 3.0 - DAY 2<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/q9ruqz\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>TIME FRAME TRAINING<\/strong><\/em><br \/>\n<em><strong>WARMUP PUMP: 1-2 SETS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Overhead Band Pushdowns: 2 minutes <strong>max reps<\/strong><br \/>\nBand Hammer Curls: 2 minutes <strong>max reps<\/strong><br \/>\nDumbbell Arnold Press: 2 minutes <strong>max reps<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3-5 SETS\u00a0<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>BAND\/DB DROP SETS<br \/>\n<\/strong><strong>20\/30 PUMP-SETS<\/strong><\/p>\n<p style=\"text-align: center;\">Dumbbell Curls \/Band Face Curls<br \/>\nDumbbell Skulls \/Banded Skulls<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3 SETS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>Rep Progression: 1-1, 2-2, 3-3, 4-4, 5-5, 6-6 reps<\/strong><\/p>\n<p style=\"text-align: center;\">Military Press<br \/>\nNeutral Press<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>ISOMETRIC FINISHER: 3 SETS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Band Pushdowns: 20 reps &amp; 30 second hold<br \/>\nClose Dumbbell Curls: 20 reps &amp; 30 second face curl holds<\/p>\n"},{"day":["THURSDAY"],"day_info":"<p>DAY #4 - FRIYAY PUMP_SET PUMP_SET<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/q7uyh4\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>BAND WARMUP PUMP: 5 SETS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Band Kickbacks:\u00a030 reps<br \/>\nSingle Arm Tricep Pushdowns: 30 reps<br \/>\nSingle Bicep Band Hammer Curls: 30 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><b>3-WAY REP PROGRESSION<\/b><\/em><\/h4>\n<p style=\"text-align: center;\">3-sets of 5-6 reps each<br \/>\nLadder up 1-1-1 2-2-2 3-3-3<\/p>\n<p style=\"text-align: center;\">Military Press &#8211; Regular &#8211; Palms Facing &#8211; Arnold Press<br \/>\nStrict Curl &#8211; Twist Curl &#8211; Single Hammer Curls<br \/>\nStrict Kickback &#8211; Twist Kickback &#8211; Single Arm Extensions<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>500 REP PUMP: 1 SET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Overhead Band Extensions: Get to 100 repss<br \/>\nSingle-Arm Concentration Curls: Get to 100 reps (50 per)<br \/>\nTricep Band Extensions: Get to 100 reps<br \/>\nFace Pulls: Get to 100\u00a0\u00a0reps<br \/>\nBand Pullovers: Get to 100 reps<\/p>\n"},{"day":["FRIDAY"],"day_info":"<p>DAY #5 - TIME FRAME TRAINING - ARMZ 21 MINUTE KILLA<\/p>\n","exercise_info":"<h4><\/h4>\n<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/qd3s7w\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>1 Minute Per Exercise <\/strong><\/em><br \/>\n<em><strong>No Rest, 3 Sets Thru <\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>With 1 minute rest in between<\/strong><\/p>\n<p style=\"text-align: center;\">Band Pushdowns<br \/>\nAlternate Twist Bicep Curls<br \/>\nBench Dips<br \/>\nAlternate Hammer Curls<br \/>\nTwist Kickbacks<br \/>\nSeated Curls<br \/>\nOverheard Band Extensions<\/p>\n"},{"day":["SATURDAY"],"day_info":"<p>DAY #6 - POOLSIDE PUMPZ<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/q8pdg6\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>SHOULDER STARTER: 3-5 SET CIRCUIT<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Full Lateral Raises: 20 reps<\/p>\n<p style=\"text-align: center;\">Full Frontal Raises Alternating: 20 reps<\/p>\n<p style=\"text-align: center;\">Arnold Press: 20 reps<\/p>\n<p style=\"text-align: center;\">Face Pulls: 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>8 EXERCISE ARM GAUNTLET: 5 TOTAL SETS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">21\u2019s Curls 7 regular 7 1\/2 way up 7 1\/2 way down<\/p>\n<p style=\"text-align: center;\">Row the Boat Band Extensions Overhead: 30 reps<\/p>\n<p style=\"text-align: center;\">Hammer Concentration Curls: 20 reps<\/p>\n<p style=\"text-align: center;\">Banded Kickbacks: 20 reps<\/p>\n<p style=\"text-align: center;\">Dumbbell Skullcrushers to the chin &amp; to the nose: 20 reps each<\/p>\n<p style=\"text-align: center;\">Seated Curls: 20 reps<\/p>\n<p style=\"text-align: center;\">Alternating Dumbbell Wrist Curl: 20 reps (10 each)<\/p>\n<p style=\"text-align: center;\">Reverse Curls: 20 reps<\/p>\n<p style=\"text-align: center;\"><strong>Rest 1-2 minutes then go back thru<\/strong><\/p>\n"},{"day":["SUNDAY"],"day_info":"<p>DAY #7 - XTRA ARMZ 3.0 - DAY 5<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/q9rva3\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>TIME FRAME TRAINING<\/strong><\/em><br \/>\n<em><strong>WARMUP PUMP: 2 SETS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Overhead Band Pushdowns: 2 minutes <em><strong>max reps<\/strong><\/em><br \/>\nBand Hammer Curls: 2 minutes\u00a0<em><strong>max reps<\/strong><\/em><br \/>\nDumbbell Arnold Press: 2 minutes\u00a0<em><strong>max reps<\/strong><\/em><\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3-5 SETS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>Band\/Dumbbell Drop Sets <\/strong><br \/>\n<strong>20\/30 Pump-sets <\/strong><\/p>\n<p style=\"text-align: center;\">Face Down Press \/ Band Face Pulls<br \/>\nHammer Curls \/ Banded Hammer Curls<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3 SETS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>Rep Progression: 1-1, 2-2, 3-3, 4-4, 5-5, 6-6 reps<\/strong><\/p>\n<p style=\"text-align: center;\">Seated Curls<br \/>\nArnold Press<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>BAND GVT <\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>Superset 20 reps of both exercises, then 10 seconds rest <\/strong><br \/>\n<strong>10 sets<\/strong><\/p>\n<p style=\"text-align: center;\">Overhead Band Press from Bottom<br \/>\nStiff Arm Pulldowns<\/p>\n"},{"day":["MONDAY"],"day_info":"<p>DAY #8 - COCK DIESEL PUMP<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/q7uyxc\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>3-5 SETS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Band Pushdowns: 25 reps<br \/>\nBodyweight Skulls: To Failure<br \/>\nSingle Arm Overhead Band Extensions: 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3 SETS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">4-Way Shoulders<br \/>\nLateral Raises: 20 reps<br \/>\nFrontal: 20 reps<br \/>\nArrows: 20 reps<br \/>\nMilitary Press: 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3 SETS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Dumbbell Curls: 20 reps, 20 Single Band curls <strong>drop set each arm<\/strong><br \/>\nHammer Curls 20 reps, 20 Single Band curls <strong>drop set each arm<\/strong><br \/>\nWrist Curls: 20 reps each way (overhand &amp; underhand)<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>FINISH THE WEEK PUMP: 3-5 SETS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Twist DB Curls: 20 reps<br \/>\nTwist DB Skulls: 20 reps<br \/>\nArnold Press: 20 reps<\/p>\n"},{"day":["TUESDAY"],"day_info":"<p>DAY #9 - 25 REP ARMZ<\/p>\n","exercise_info":"<h4><\/h4>\n<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/qd3s8b\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>5 SET SUPERSET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Straight-Bar \/ Dumbbell Curls: 25 reps<br \/>\nDumbbell Skullcrushers: 25 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>5 SET SUPERSET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Dave Draper Forehead Curls: 25 reps<br \/>\nBand Pushdowns: 25 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>5 SET SUPERSET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Incline Dumbbell Curls: 25 reps<br \/>\nTwist Skulls: 25 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>5 SET SUPERSET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Bicep Curls (halfway down): 30 seconds<br \/>\nBand Pushdowns: 30 second hold<\/p>\n"},{"day":["WEDNESDAY"],"day_info":"<p>DAY #10 - WTF ARMZ<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/q8pdck\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h2><\/h2>\n<h2 style=\"text-align: center;\"><em><strong>1500 reps <\/strong><\/em><\/h2>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>500 REP PUMP BICEPS: 1 SET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Hammer Curls: Get to 100 reps<\/p>\n<p style=\"text-align: center;\">Single-Arm Concentration Curls: Get to 100 reps (50 per arm)<\/p>\n<p style=\"text-align: center;\">Dumbbell Curls: Get to 100 reps<\/p>\n<p style=\"text-align: center;\">Wrist Curls: get to 100\u00a0\u00a0reps<\/p>\n<p style=\"text-align: center;\">Reverse Curls: Get to 100 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>500 REP PUMP TRICEPS: 1 SET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Band Pushdowns: Get to 100 reps<\/p>\n<p style=\"text-align: center;\">Single Arm Kickbacks (twist under): Get to 100 reps (50 per arm)<\/p>\n<p style=\"text-align: center;\">Twist Skulls: Get to 100 reps<\/p>\n<p style=\"text-align: center;\">Elbow-out Press (earlobes): Get to 100\u00a0\u00a0reps<\/p>\n<p style=\"text-align: center;\">Overhead Band Extensions: Get to 100 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>500 REP PUMP SHOULDER: 1 SET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Military Press: Get to 100 reps<\/p>\n<p style=\"text-align: center;\">Arrows: Get to 100 reps<\/p>\n<p style=\"text-align: center;\">Lateral Raises: Get to 100 reps<\/p>\n<p style=\"text-align: center;\">Arnold Press: Get to 100\u00a0\u00a0reps<\/p>\n<p style=\"text-align: center;\">Side Lying Laterals: Get to 50 reps a side<\/p>\n"},{"day":["THURSDAY"],"day_info":"<p>DAY #11 - ERRYDAY IS\u00a0\u00a0SWOLESDAY<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/q7uybo\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>BAND WARMUP PUMP: 5 SETS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Face Pulls:\u00a030 reps<br \/>\nTricep Pushdowns: 20-30 reps<br \/>\nBicep Band Curls: 20-30 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>DUMBBELL KILLERS: 5 SETS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Arnold Press: 20 reps,\u00a0 Regular Press: 20 reps<br \/>\nHammer Curls: 20 reps \/ Regular Curls: 20 reps<br \/>\nRollbacks: 20 reps \/ Elbows-out: 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>COMBO PUMP: 5 SETS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Overhead Band Extensions: 20 reps<br \/>\nTricep Kickback Twist Up: 20 reps<br \/>\nSingle-Arm Concentration Curls: 20 reps<br \/>\nBicep Band Pump Single-Arm: 20 reps<br \/>\nDB Shrugs: 20-50 reps<br \/>\nBand Pullovers: 20 reps<\/p>\n"},{"day":["FRIDAY"],"day_info":"<p>DAY #12 - XTRA ARMZ 3.0 - WEDNESDAY<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/q9ruwb\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>DOUBLE DESCENDING LADDER: 20-1<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Band Pushdowns<br \/>\nOverhead Presses<br \/>\nBicep Curls<br \/>\nBanded Bicep Face Curls<\/p>\n<p style=\"text-align: center;\"><strong>*20-20-20-20, 19-19-19-18, etc.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3-5 SETS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Face Down Press: 10-20 reps<br \/>\nBand Face Pulls: 20 reps<br \/>\nArrows: 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>TIME FRAME TRAINING: 2 SETS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>3 Minutes Max Reps<\/strong><\/p>\n<p style=\"text-align: center;\">Elbows-out Neck Press<br \/>\nCrossbody Hammer Curls<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>2 SETS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>Concentration Curl Rep Progression<\/strong><br \/>\n<strong>1-1, 2-2, 3-3, 4-4, 5-5, 6-6 reps<\/strong><\/p>\n<p style=\"text-align: center;\">Hammer &amp; Regular<\/p>\n"},{"day":["SATURDAY"],"day_info":"<p>DAY #13 - SUPER SLOW ARMS <\/p>\n","exercise_info":"<h4><\/h4>\n<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/qd3s8o\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><strong>3-Count Up &amp; Down for All Sets &amp; Reps<\/strong><\/h4>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>5 SET SUPERSET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Hammer Curls: 15 reps<br \/>\nSingle Arm Kickbacks: 15 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>5 SET SUPERSET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Double Arm Biceps Curls: 15 reps<br \/>\nBand Pushdowns: 15 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>5 SET SUPERSET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Overheard Band Extensions From Top: 15 reps<br \/>\nSingle Arm Concentration Curls: 15 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3-5 SET SUPERSET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Twist Curls: 15 reps<br \/>\nTwist Skulls: 15 reps<\/p>\n"},{"day":["SUNDAY"],"day_info":"<p>DAY #14 - STEAK LIKE TRICEPS w\/ PUMP SAUCE <\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/q8pd8v\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>BAND PUMP: 5 SETS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Banded Skulls: 30 reps<\/p>\n<p style=\"text-align: center;\">Banded Kickbacks: 30 reps<\/p>\n<p style=\"text-align: center;\">Single Arm Banded Pushdowns: 15 reps<\/p>\n<p style=\"text-align: center;\">Row the Boat Overhead Band Extensions: 20-30 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>DUMBBELL PUMP SETS: 5 SETS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Elbow Out Press Chest &#8211; Elbow Out Press Earlobes: 20 reps,\u00a020 reps<\/p>\n<p style=\"text-align: center;\">Dumbbell Kickbacks: 20 reps &amp; with a twist 20 reps<\/p>\n<p style=\"text-align: center;\">Rollbacks: 20 reps Twist Skulls 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>BABY BICEP &amp; SHOULDER PUMP: 5 SETS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Banded Face Curls: 20 reps<\/p>\n<p style=\"text-align: center;\">Twist Curls: 20 reps<\/p>\n<p style=\"text-align: center;\">Face Pulls: 20 reps<\/p>\n<p style=\"text-align: center;\">DB Shrugs: 20-50 reps<\/p>\n<p style=\"text-align: center;\">Lateral Raise: 20 reps<\/p>\n<p style=\"text-align: center;\">Band Pullovers: 20 reps<\/p>\n"},{"day":["MONDAY"],"day_info":"<p>DAY #15 - HUMP DAY JACKITIS<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/q7uxyg\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>3-5 SET TRI-SET WARMUP PUMP<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Dumbbell Skullcrushers: 25 reps<\/p>\n<p style=\"text-align: center;\">Band Face Curls: 25 reps<\/p>\n<p style=\"text-align: center;\">Rep Progression DB Curls<br \/>\nReg &amp; Hammer: 5\/6 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3-5 SET TRI-SET THICKNESS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Kickbacks: 20 reps regular, 20 reps twist under<\/p>\n<p style=\"text-align: center;\">Dumbbell Curls: 20 reps regular, 20 reps Twist Curls<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3 -5 SET TRI-SET DELT ACTION\u00a0<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Rep Progression DB Military Press<br \/>\nReg &amp; Palms in: 5\/6 reps<\/p>\n<p style=\"text-align: center;\">Front &amp; Earlobe Alternating DB Press<br \/>\n10 reps each<\/p>\n<p style=\"text-align: center;\">Lateral Raises: 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3-5 SET TRI-SET POLISH<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Overhead DB Extensions: 20 reps<br \/>\nDB Concentration Curls: 20 reps<br \/>\nArrows: 20 reps<\/p>\n"},{"day":["TUESDAY"],"day_info":"<p>DAY #16 - XTRA ARMZ 3.0 - SATURDAY<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/q9rvg4\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>1000 REP BAND ARMS <\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Band Pushdowns: 100 reps<\/p>\n<p style=\"text-align: center;\">Band Face Curls: 100 reps<\/p>\n<p style=\"text-align: center;\">Band Face Pulls: 100 reps<\/p>\n<p style=\"text-align: center;\">Band Overhead Presses (top anchor): 100 reps<\/p>\n<p style=\"text-align: center;\">Band Upright Rows: 100 reps<\/p>\n<p style=\"text-align: center;\">Band Hammer Curls: 100 reps<\/p>\n<p style=\"text-align: center;\">Band Overhead Press (bottom anchor): 100 reps<\/p>\n<p style=\"text-align: center;\">Band Military Press: 100 reps<\/p>\n<p style=\"text-align: center;\">Band Skulls: 100 reps<\/p>\n<p style=\"text-align: center;\">Band Elbow Out Press: 100 reps<\/p>\n"},{"day":["WEDNESDAY"],"day_info":"<p>DAY #17 - XTRA ARMZ 3.0 - MONDAY<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/q9rule\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>TIME FRAME TRAINING<\/strong><\/em><br \/>\n<em><strong>WARMUP PUMP: 1-2 SETS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Band Pushdowns (side to side): 2 minutes <strong>max reps<\/strong><br \/>\nBand Face Curls: 2 minutes <strong>max reps\u00a0<\/strong><br \/>\nDumbbell Laterals Raises: 2 minutes <strong>max reps\u00a0<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3-5 SETS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>5 Angled Band Skullcrushers <\/strong><br \/>\n<strong>15 reps each <\/strong><\/p>\n<p style=\"text-align: center;\">Neck<br \/>\nChin<br \/>\nNose<br \/>\nForehead<br \/>\nBench<\/p>\n<p style=\"text-align: center;\"><strong>Superset with:<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>5 Angle Regular Bicep Curls <\/strong><br \/>\n<strong>15 reps each <\/strong><\/p>\n<p style=\"text-align: center;\">Close Curls<br \/>\nRegular Curls<br \/>\nElbows-out Curls<br \/>\nHammer Curls Close<br \/>\nHammer Curls Elbows Out<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>SHOULDER BURNER: 3 SETS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Military Press: 20 reps<br \/>\nFront Raises: 20 reps<br \/>\nArrows: 20 reps<\/p>\n"},{"day":["THURSDAY"],"day_info":"<p>DAY #18 - BANDZ BLOWUP<\/p>\n","exercise_info":"<h4><\/h4>\n<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/qd3s9a\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><strong>Gotta Get Through the Reps, then move on:<\/strong><\/h4>\n<p style=\"text-align: center;\">Tricep Pushdowns: 200 reps<br \/>\nFace Curls: 100 reps<br \/>\nOverhead Band Extensions: 100 reps<br \/>\nSingle Arm Concentration: 100 reps per arm<br \/>\nSingle Arm Pushdowns: 100 reps per arm<br \/>\nSingle Hammer Curls: 100 reps per arm<\/p>\n"},{"day":["FRIDAY"],"day_info":"<p>DAY #19 - HUMP DAY MCJACKEDNESS<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/q8pd3p\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>5 SET TRI-SET BLOW UP PUMP<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Dumbbell Kickbacks w\/ Twist: 20 reps<\/p>\n<p style=\"text-align: center;\">Band Kickbacks: 20 reps<\/p>\n<p style=\"text-align: center;\">ISO Curls &#8211; 3 different spots &#8211; 30 seconds each<br \/>\n1\/2 way down &#8211; 1\/4 way up &#8211; 1\/4 down<\/p>\n<p style=\"text-align: center;\">Band Face Curls: 20-30 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3-5 SET TRI-SET THICKNESS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Overhead Band Extensions: 30 reps regular bottom anchor<\/p>\n<p style=\"text-align: center;\">Overhead Band Extensions: 30 reps tops anchor<\/p>\n<p style=\"text-align: center;\">Concentration Curls: 15 regular, 15 hammer each arm<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3-5 SET TRI-SET DELT ACTION\u00a0<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Rep Progression Lateral &amp; Frontals: 5-6 reps each way<br \/>\n1-1, 2-2, 3-3, 4-4, 5-5<\/p>\n<p style=\"text-align: center;\">Arnold Press: 20 reps<\/p>\n<p style=\"text-align: center;\">Military Press: 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>1 SET TRI-SET POLISH<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Dumbbell Hammer Curls: 100 reps gotta finish then move on<\/p>\n<p style=\"text-align: center;\">Seated DB Biceps Curls: 100 reps gotta finish the move on<\/p>\n<p style=\"text-align: center;\">Twist Skulls: 100 reps then done<\/p>\n"},{"day":["SATURDAY"],"day_info":"<p>DAY #20 - QUICK KILLA HOLY SHIT I'M PUMPED<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/q7uxj2\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>3-5 SETS OF 15 REPS (2 STOP WORK)<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Bicep Curls: Stop halfway up &amp; halfway down<br \/>\nElbows-out Ear Press: Stop halfway down &amp; halfway up<br \/>\nDB Military: Halfway up and halfway down<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>5 SETS OF 20 REPS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Double Crossbody Hammer Curls<br \/>\nOverheard Band Press from Bottom Anchor<br \/>\nLateral Raises<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>POLISH OFF<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">10\u00d720 with 20 seconds rest<br \/>\n(10 sets of 20 reps with 20 seconds rest)<br \/>\nDo all exercise #1 then move on<\/p>\n<p style=\"text-align: center;\">Band Pushdowns<br \/>\nStanding Rotating Wind Biceps Curls<br \/>\nDB Shrugs<\/p>\n"},{"day":["SUNDAY"],"day_info":"<p>DAY #21 - XTRA ARMZ 3.0 - SUNDAY<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/q9rvnd\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>ALL TIME FRAME TRAINING<\/strong><\/em><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>3 SETS (18 MINUTES)<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Band Pushdowns (side to side): 2 minutes <em><strong>max reps\u00a0<\/strong><\/em><br \/>\nBand Face Curls: 2 minutes <em><strong>max reps<\/strong><\/em><br \/>\nDumbbell Lateral Raises: 2 minutes <em><strong>max reps<\/strong><\/em><\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3 SETS (18 MINUTES)<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Overhead Band Pushdowns: 2 minutes <em><strong>max reps<\/strong><\/em><br \/>\nBand Hammer Curls: 2 minutes\u00a0<em><strong>max reps<\/strong><\/em><br \/>\nDumbbell Arnold Press:\u00a0 2 minutes\u00a0<em><strong>max reps<\/strong><\/em><\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3 SETS (12 MINUTES)<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Elbow-out Neck Press: 2 minutes<br \/>\nCross Body Hammer Curls: 2minutes<\/p>\n"},{"day":["MONDAY"],"day_info":"<p>DAY #22 - XTRA ARMZ 3.0 - THURSDAY<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/q9rv45\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>BAND GVT <\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>Tri-set 20 reps of both exercises, then 10 seconds rest <\/strong><br \/>\n<strong>10 sets<\/strong><\/p>\n<p style=\"text-align: center;\">Band Pushdowns: 20 reps<br \/>\nBand Face Curls: 20 reps<br \/>\nFacepulls: 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>REP PROGRESSION: 3-5 SETS\u00a0<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>3-Way Rep Progression\u00a0\u00a0<\/strong><br \/>\n<strong>1-1-1 2-2-2 3-3-3 to 5\/6 reps <\/strong><\/p>\n<p style=\"text-align: center;\">Rollbacks<br \/>\nElbow-Out Press<br \/>\nClose Grip 3\/4 pump<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>DOUBLE REP LADDER SPLIT REPS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>Biceps &amp; Shoulder<br \/>\nReps Ladder: 20-1<\/strong><\/p>\n<p style=\"text-align: center;\">Laterals &amp; Frontals<br \/>\nHammer Double &#8211; Cross Body Single<\/p>\n"},{"day":["TUESDAY"],"day_info":"<p>DAY #23 - SWOLEZ 28 METHOD<\/p>\n","exercise_info":"<h4><\/h4>\n<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/qd3s9v\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><strong>7\/7\/7\/7<\/strong><br \/>\n<strong>Regular &#8211; Super Slow &#8211; 1\/2 up reps &#8211; 1\/2 way down reps<\/strong><\/h4>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3-5 SET SUPERSET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Barbell or Dumbbell Curls: 28 Method<br \/>\nBench Dips: 28 Method<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3-5 SET SUPERSET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Hammer Curls: 28 Method<br \/>\nDumbbell Skulls: 28 Method<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3-5 SET SUPERSET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Reverse Curl Barbell or DB: 28 Method<br \/>\nBand Pushdowns: 28 Method<\/p>\n"},{"day":["WEDNESDAY"],"day_info":"<p>DAY #24 - QUICK\u00a0SIR SWOLENESS<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/q8pcz2\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>3\/1 METHOD REGULAR DUMBBELL CURLS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">3 Regular Reps Regular Speed\u20141 SUPER SLOW Motion Rep<br \/>\n<strong>(3 rounds = 1 set)<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3\/1 METHOD TWIST DUMBBELL SKULS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">3 Regular Reps Regular Speed\u20141 SUPER SLOW Motion Rep<br \/>\n<strong>(3 rounds = 1 set)<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3 style=\"text-align: center;\"><em><strong>5 SETS\/ROUNDS<\/strong><\/em><\/h3>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>5 SETS OF 20 REPS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Lateral Raises: 25 reps<br \/>\nSingle Band Lateral Raises: 15-20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>POLISH OFF<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Concentration Curls: 100 reps per arm<br \/>\n<strong>Gotta make 100 before you can move on<\/strong><\/p>\n<p style=\"text-align: center;\">Tricep Dips: 100 reps<br \/>\n<strong>Gotta make 100 total before you can move on<\/strong><\/p>\n<p style=\"text-align: center;\">Arrows: 100 reps total<\/p>\n"},{"day":["THURSDAY"],"day_info":"<p>DAY #25 - NOT YOUR MOMZ ARM WORKOUT<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/q7uysn\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>SHOULDER SMOKER: 3-5 SET CIRCUIT<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Standing Arrows: 20 reps<br \/>\nLaterals: 20 reps<br \/>\nFrontals: 20 reps<br \/>\nMilitary Press: 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>8 EXERCISE ARM GAUNTLET: 5 TOTAL SETS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">20 Band Pushdowns, then 20 bottom 1\/4<\/p>\n<p style=\"text-align: center;\">30 Band Extensions Overhead (bottom anchor)<\/p>\n<p style=\"text-align: center;\">20 Strict Dumbbell Curls<\/p>\n<p style=\"text-align: center;\">20 Concentration Curls<\/p>\n<p style=\"text-align: center;\">20 Dumbbell Skullcrushers to the chin &amp; 20 to the nose<\/p>\n<p style=\"text-align: center;\">20 Bench Dips<\/p>\n<p style=\"text-align: center;\">Alternate Dumbbell Hammer Curls:\u00a0\u00a020 reps 10 each<\/p>\n<p style=\"text-align: center;\">Wrist Curls: 20 reps<\/p>\n<h4 style=\"text-align: center;\"><em><strong>Rest 1-2 minutes then go back thru<\/strong><\/em><\/h4>\n"},{"day":["FRIDAY"],"day_info":"<p>DAY #26 - WHOA NELLY I'M PUMPED AS FUCK<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/q7uxdq\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>3-5 SET SUPERSET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Band Pushdowns: 30 Reps<br \/>\nDumbell Skullcrushers: 20 \/ 20 \/ 20 reps<br \/>\n<strong>Chin \u2013 Nose \u2013 Forehead<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3-5 SET SUPERSET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>REP PROGRESSION (6 REPS)<\/strong><br \/>\nDumbbells Curls &amp; Hammer Curls<br \/>\n1-1 \/ 2-2 \/ 3-3 \/ 4-4 \/ 5-5 \/ 6-6 reps<\/p>\n<p style=\"text-align: center;\">Band Face Curls: 30 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3-5 SET SUPERSET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Side Lying Lateral Raises: 15 reps<\/p>\n<p style=\"text-align: center;\">Ts \/ Arrows \/ Presses<br \/>\n20 \/ 20 \/ 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>FINISHER : 2 SETS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Lateral Raises: 25 reps<br \/>\nForearm Curls: 25 reps<br \/>\nBodyweight Skulls: 15 reps<br \/>\nConcentration Curls: 25 reps<\/p>\n"},{"day":["SATURDAY"],"day_info":"<p>DAY #27 - SMEDIUM T-SHIRT BLOWOUT PUMPZ<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/q8pcqb\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>5 SET SUPERSET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Band Pushdowns: 30 Reps<\/p>\n<p style=\"text-align: center;\">Single Arm Pushdowns: 15 reps each<\/p>\n<p style=\"text-align: center;\"><strong>4 Different Extensions<\/strong><br \/>\nDumbbell Rollbacks\/Twist Skulls\/Elbow-Out press Chest\/<br \/>\nElbow Out Press Earlobes<br \/>\n15\/15\/15\/15 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3-5 SET SUPERSET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>REP PROGRESSION MONSTA SET<\/strong><br \/>\nBand Face Curls: 20-30 reps<\/p>\n<p style=\"text-align: center;\"><strong>4 Exercise Dumbbells Curls &amp; Hammer Curls<\/strong><br \/>\nDouble Arm Curls &#8211; Double Arm Hammer Curls &#8211;<br \/>\nCross Body Hammer &#8211; Single Arm Twist Curl<br \/>\n1-1-1-1 \/ 2-2-2-2 \/ 3-3-3-3 \/ 4-4-4-4 \/ 5-5-5-5<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3-5 SET SUPERSET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Side Lying Lateral Raises: 15 reps<br \/>\nFace Pulls: 30 reps<br \/>\nAround the World Bands: 3 sets around the world<\/p>\n"},{"day":["SUNDAY"],"day_info":"<p>DAY #28 - GUNZ & AMMO<\/p>\n","exercise_info":"<h4><\/h4>\n<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/qd3sa8\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>&#8211; Heavy &amp; Light &#8211;<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\"><strong>5-8 reps <\/strong><br \/>\n<strong>20 reps<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3-5 SET SUPERSET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Heavy &#8211; Bodyweight Skulls<br \/>\nLight &#8211; Band Pushdowns<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3-5 SET SUPERSET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Heavy &#8211; Full Dips<br \/>\nLight &#8211; Overhead Band Extensions<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3-5 SET SUPERSET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Heavy &#8211; DB Skulls<br \/>\nLight &#8211; Bench Dips<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3-5 SET SUPERSET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Heavy &#8211; Chin-ups with Feet Ahead<br \/>\nLight &#8211; Bands Face Curls<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3-5 SET SUPERSET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Heavy &#8211; Hammer Curls<br \/>\nLights &#8211; Band Hammer Curls<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3-5 SET SUPERSET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Heavy &#8211; DB Biceps Curls<br \/>\nLight &#8211; Twist Curls<br \/>\n3-5 sets<\/p>\n"},{"day":["MONDAY"],"day_info":"<p>DAY #29 - ARM MADNESS 2.0<\/p>\n","exercise_info":"<h4><\/h4>\n<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/qc6qfq\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4><\/h4>\n<h4 style=\"text-align: center;\"><em><strong>WARMUP &#8211; TIME FRAME TRAINING &#8211; 1 SET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Low Back Extensions: 2 minutes max reps<br \/>\nGHD: 2 minutes if you have one<br \/>\nStiff Leg Dumbbell Deadlifts: 2 minutes max reps<br \/>\nWeighted Crunches: 2 minutes max reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>FRONT SQUAT MAX &#8211; MEET STYLE<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">No Pause &#8211; belt &#8211; wraps your choice<br \/>\n1, 1, 1, 1, 1 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>ARM MADNESS <\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">5 Exercises, 5 Rounds<\/p>\n<p style=\"text-align: center;\">Round One: 50 reps<br \/>\nRound Two: 30 reps<br \/>\nRound Three: 20 reps<br \/>\nRound Four: 10 Reps<br \/>\nRounds Five: 20 reps<\/p>\n<p style=\"text-align: center;\">Band Pushdowns or Cable Pushdowns<br \/>\nOH Cable Tricep Extensions (Band or Cable)<br \/>\nDouble Arm Dumbbell Curls or Cable Curls<br \/>\nBW Skullcrushers, DB Skulls or Barbell Skulls<br \/>\nDumbbell Hammer Curls<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>4 SET SUPERSET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Ab Wheels: 25 reps<br \/>\nCable Crunches: 10 reps heavy<br \/>\nLow Back Extension: 10 reps heavy<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>CONDITIONING<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Advanced: 400-800 meters Lunges<br \/>\nIntermediate: 5-10 minutes of Lunges<br \/>\nBeginner to Intermediate: 10-20 minutes Walking on Incline<\/p>\n<p style=\"text-align: center;\"><strong>(If you\u2019re lunging for time most people take about 15 minutes to finish 400 &amp; 30 minutes to finish 800)<\/strong><\/p>\n"},{"day":["TUESDAY"],"day_info":"<p>DAY #30 - GET STACKED 57 - FRIDAY<\/p>\n","exercise_info":"<p>&nbsp;<\/p>\n<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/q3wvmc\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>WARMUP<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Bike or Walk 3-5 minute backwards on dead-mill<br \/>\n<strong>(treadmill turned off)<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3 SET SUPERSET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Ball Isometric Squeeze: 1 minute<br \/>\nDB Stiff Leg Deadlifts: 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>FRONT SQUAT<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">No Bands or Pause\u00a0<strong>to a MAX<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>5 SET TRI-SET WARMUP PUMP<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">V-Bar Cable Curls: 25 reps<br \/>\nBottom 1\/4 rep Heavy Pushdowns: 25 reps<br \/>\nCable Face Pulls: 25 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>PYRAMID WORK<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">20-15-10-5, then 1 drop set to failure<\/p>\n<p style=\"text-align: center;\">Behind the Neck Press (<strong>ear lobes &amp; up<\/strong>)<br \/>\nStraight Bar Heavy Pushdowns<br \/>\nSeated Alternate Dumbbells Curls<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3-5 SET TRI-SET<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Preacher Curls (close &amp; wide): 15\/15 reps<br \/>\nDB Skulls &amp; Elbows-out Press: 15\/15 reps<br \/>\nSeated DB Shrugs (overhand\/underhand): 15\/15 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>SINGLE-ARM BLOW: 1-2 SETS OF 50 REPS<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Rope or Band Pushdown<br \/>\nConcentration Curl<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>3-5 SETS EACH<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">Low Back Extensions: 10 reps with plate<br \/>\nAb Wheels: 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><em><strong>WALKING LUNGES<\/strong><\/em><\/h4>\n<p style=\"text-align: center;\">400-800 meters<\/p>\n"}],"tab":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.9.1 - 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