Tuesday: Arms and Abs

Here you will train both biceps and triceps during the same workout. There will be other routines where you split these two muscles up, but this routine trains them together. There are advantages both ways. We’ll go into more detail on these advantages later.

On bicep movements you want to lower the weight twice as slow a you raise the weight. In other words the resistance portion of the movement should be twice as slow as the contraction portion. The same applies to triceps. The resistance portion of the movement should be twice as slow as the contraction portion. The overall pace on both should be moderate and the contraction portion should be explosive and forceful.

Biceps Sets Reps *
Straight Bar Curls 2 4 to 6
Alternating Dumbbell Curls 2 4 to 6
Cable Curls 1 6
Triceps
Cable Push-downs 2 6
Lying Tricep Extensions 2 4 to 6
Dumbbell Kick-backs 1 6
Forearms
Barbell Wrist Curls 2 6 to 8
Dumbbell Wrist Curls 1 6 to 8
Abs
Leg Raises (with added weight to ankles) 2 12 to 15
Cable Rope Crunches 2 8 to 10
Crunches (weighted) 1 8 to 10

* Remember, the weight you use should be light enough to do four reps, but heavy enough so you can’t do more than 6 reps. Each set should be done to positive failure.

 

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