Built By Science Daily Trainer: Day 6, Arms And Abs

You've waited all week it's finally arms day! This workout is your introduction to building stare-worthy biceps and triceps.

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Although we're doing some extra work on our biceps and triceps today, don't forget that you train them throughout the week. You work your biceps during compound pulling motions like chin-ups and your triceps during presses and push-ups. Because your arms are a major force in many other upper-body movements, you don't need a ton of extra exercises. The two lifts we'll do for triceps and the two we'll do for biceps are more than enough to bring your arms up a level or two!

These arm-training exercises may seem simple and familiar, but pay special attention to the tempo. Take your time on the concentric portion of the lifts. Make that time under tension count! Also, keep your abs and your glutes tight to protect your lower back. Don't swing or use your back or shoulders to help with the movements.

We'll finish the day with some abdominal training. We're going beyond the traditional crunch or sit-up and implementing some of our knowledge about muscle function. Exercises like Pallof press and the ab-wheel rollout can have profound impacts because they're working your abdominal muscles' ability to fight against extension and rotation. Not only do these movements help you build strong, thick muscle bellies, but they also help your core become more functionally sound. You can't do a heavy deadlift or squat without a strong core.

You have a rest day tomorrow, so don't just go through the motions. The recipe for a better body isn't complete without one of the main ingredients: intense effort.

Tempo Training

Perform the exercises below at the prescribed tempo to maximize time under tension (TUT). Tempo is shown as a series of 3 numbers, such as 3-0-1.

  • The first number (3) is the eccentric, or lowering, component of the lift.
  • The second number (0) denotes any pause at the midpoint.
  • The third number (1) is the concentric, or lifting, component.

Regardless of the exercise, the first number is always the eccentric and the third number is always the concentric.

arms and abs

Close-Grip Barbell Bench Press

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


Cable Rope Overhead Triceps Extension

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


Dumbbell Bicep Curl

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


Hammer Curls (seated)

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


Ab Roller

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


Pallof Press

2-3 sets of 20 seconds Rest: 60 seconds
Pallof Press Pallof Press


Exercise Ball Pull-In

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


One-Arm Side Deadlift

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

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