Building Von Moger: Day 5-Arms and abs

Today you get to give your legs a break and work on some mirror muscles. Three cheers for arms and abs day!

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Calum chose these exercises because he knows they provide the best pump and will hit your biceps and triceps from every angle. If you can get through these arms exercises without ripping your shirt, you probably left too many reps in the tank!

Once you're done with your arms carnage, hit the deck for some abs training. Don't you dare try to cut the circuits short or skip any of the reps. Thick abs are built just like any other muscle—with heavy reps!


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A photo posted by C⃞a⃞l⃞u⃞m⃞ v⃞o⃞n⃞ M⃞o⃞g⃞e⃞r⃞™ (@calumvonmoger) on



Day 5: Arms and abs
1

Standing EZ-Bar Curl

4 sets of 10-15 reps
EZ-Bar Curl EZ-Bar Curl

2

Preacher Curl

3 sets of 10-15 reps
Preacher Curl Preacher Curl

3

Machine Curl

3 sets of 10-15 reps
Machine Bicep Curl Machine Bicep Curl

4

Cable Push-down

4 sets of 10-15 reps
Triceps Pushdown Triceps Pushdown

5

Skullcrusher

3 sets of 10-15 reps
Lying Triceps Press Lying Triceps Press

6

Machine Triceps Extension

3 sets of 10-15 reps
Machine Triceps Extension Machine Triceps Extension

Triset
7

Leg Raise

3 sets of 20 reps
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

Knee raise

3 sets of 20 reps
Knee raise Knee raise

Machine sit-up

3 sets of 20 reps
Ab Crunch Machine Ab Crunch Machine


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