Built By Science Daily Trainer: Day 20, Arms And Abs

Scientific ab training requires some out-of-the-box thinking. Spend some time with your gym's secret stars!

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Core training is one of the areas where it pays most to think in terms of anatomy, rather than just copying what everyone else in the gym is doing. In fact, while you're following my plan, don't be surprised if someone comes up to you and says something like, "That's not how you use that thing."

Case in point: the cable pully. While everyone else is using it for their chest and arms, you're going to camp out for 30 grueling seconds in an isometric Pallof press hold. You'll also forgo the conventional deadlift for one more week and keep doing the one-handed suitcase deadlift, one of the greatest movements there is to train your lateral stabilizers, particularly the quadratus lumborum and the internal and external obliques.

And see that $8 plastic ab roller most people think is another useless gimmick? It's actually a great ally in your quest for the abs of your dreams—at least until next week, when you meet its even more difficult older brother, the TRX fallout!

Arms and Abs
1

Close-Grip Barbell Bench Press

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

4

Hammer Curls (seated)

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

5

Ab Roller

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

6

Pallof Press

2-3 sets of 30 seconds. Rest: 60 seconds
Pallof Press Pallof Press

7

Exercise Ball Pull-In

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


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