Built By Science Daily Trainer: Day 13, Arms And Abs

Your body is a blank canvas, and the iron is your paintbrush. Today we're creating strong, shapely abs and arms.

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Arms and abs are definitely mirror muscles, but that doesn't mean we shouldn't train them hard! Because these muscles play such an important part the other lifts you do, training them is fundamental to your success in the gym. The work you do today can improve how you perform on compound lifts like the pull-up or bench press.

Abdominal exercises are most effective when you don't rely on your back, shoulders, or other body parts to help you do the work. A full exhalation activates those inner-most abdominal muscles like your diaphragm. By activating those muscles, your core is more stable and thus more capable of doing tough isolation work. Get all of your air out, and then initiate the movement.

Although it's great to initiate every movement by exhaling, don't forget to breathe. It's tough to train hard and build muscle if you're passed out on the floor.

Is your motivation wavering? Grab a buddy! Training partners can be a great way to add some accountability to your training regimen. Lifting with a partner can also help you push beyond your normal limits.

arms and abs
1

Close-Grip Barbell Bench Press

3-4 sets of 8-10 reps Tempo: 3-0-1. Rest: 60-90 seconds
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

2

Cable Rope Overhead Triceps Extension

3-4 sets of 10-12 reps Tempo: 3-0-1. Rest: 60 seconds
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension

3

Dumbbell Bicep Curl

3-4 sets of 8-10 reps Tempo: 3-0-1. Rest: 60 seconds
Dumbbell Bicep Curl Dumbbell Bicep Curl

4

Hammer Curls (seated)

3-4 sets of 10-12 reps Tempo: 3-0-1. Rest: 60 seconds
Hammer Curls Hammer Curls

5

Ab Roller

2-3 sets of 8-10 reps Tempo: 3-0-1. Rest: 60 seconds
Ab Roller Ab Roller

6

Pallof Press

2-3 sets of 25 seconds Rest: 60 seconds
Pallof Press Pallof Press

7

Exercise Ball Pull-In

2-3 sets of 8-10 reps Tempo: 3-0-1. Rest: 60 seconds
Exercise Ball Pull-In Exercise Ball Pull-In

8

One-Arm Side Deadlift

2-3 sets of 8-10 reps Tempo: 2-0-1. Rest: 60 seconds
One-Arm Side Deadlift One-Arm Side Deadlift


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