1:1:1: | Friday arm workouts, the flipped switch, and being different | 12.25.23
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!
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
📋 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
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