Built By Science Daily Trainer: Day 34, Arms And Abs

No physique is complete without strong arms and abs. It's time to further define these functional, show-stopping muscles.

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There's no doubt you're starting to show signs of a pronounced V-taper and bulging bis and tris. Whether you've made sufficient strides in the amount of weight you're able to move or you've simply dialed in your form, you've definitely advanced over the last few weeks.

During this workout, the compound exercises will hit multiple muscle groups while the isolation movements help you target specific muscles so they can really pop. Push through each lift and don't waste time on the pause. Contract at the peak of movement and always achieve full extension.

Arms and Abs
1

Close-Grip Barbell Bench Press

3-4 sets of 6-8 reps. Tempo: 2-0-1. Rest: 120 seconds
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

2

Dumbbell One-Arm Triceps Extension

3-4 sets of 8-10 reps. Tempo: 2-0-1. Rest: 60-90 seconds
Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension

3

Barbell Curl

3-4 sets of 6-8 reps. Tempo: 2-0-1. Rest: 90-120 seconds
Barbell Curl Barbell Curl

4

Reverse Barbell Curl (Using EZ-Bar)

3-4 sets of 8-10 reps. Tempo: 2-0-1. Rest: 60-90 seconds
Reverse Barbell Curl Reverse Barbell Curl

5

TRX Fallout

2-3 sets of 10 reps. Tempo: 3-0-1. Rest: 60-90 seconds
Suspended Fallout Suspended Fallout

6

Pallof Press (kneeling)

2-3 sets of 30 seconds. Rest: 60-90 seconds
Pallof Press Pallof Press

7

Dead Bug

2-3 sets of 10 reps. Tempo: 3-0-1. Rest: 60-90 seconds
Dead Bug Dead Bug

8

Kettlebell Windmill

2-3 sets of 8-10 reps. Tempo: 2-0-1. Rest: 60-90 seconds
Kettlebell Windmill Kettlebell Windmill


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