1:1:1: | Friday arm workouts, the flipped switch, and being different – Max Effort Muscle

by Cory Gregory | 12.25.23
3-5 minute read

Friday arm workouts, the flipped switch, and being different

💪 WORKOUT

Dumbbell Shred 58 Friday: Arm Pump Day!

→ Looking for Cardio Shredz?

BODYWEIGHT GPP

Box Squats: 2 minutes
Farmers Carries: 2 minutes
Push-ups: 20-30 reps
Pull-ups: 1-15 reps

REP PROGRESSION & BAND GAUNTLET: 3-4 SETS

Regular/Hammer Curl: 4-5 Rep Progression
Tricep Rollback/Elbows-out Press: 4-5 Rep Progression
Band Pushdowns: 20 reps
Band Overhead Extensions: 20 reps
Single Arm Pushdowns: 20 reps
Band Curls: 20 reps

2-3X THROUGH

Weighted Crunches: 30 reps
Bicycle Crunches: 30 reps

CONDITIONING

Incline Walk: 35 minutes on 12% incline
OR
Advanced: 400-800 meters of Lunges
Intermediate: 5-10 minutes of Lunges
Beginner to Intermediate: 10-20 minutes Walking on Incline

🤔 THOUGHT

The Flipped Switch

"At age 15 I felt a switch flip on the inside of me & it's never gone off since. I made the conscious decision in my mind that I was going to be different. I told myself I was meant to do great things."

- Cory Gregory, I Bought An Island and Wrote a Book

More @corygfitness

📋 QUOTE

"For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer."

- Arnold Schwarzenegger