Thursday’s Workout: Arms & Abs – 08/29/13
It is time to workout those sexy arms! Less talking and more lifting!
Arms
Active warm up:
Superset: Chin Ups – 4 x 12 (palms facing you)
Superset: Bench Dips – 4 x 25
Superset: Preacher curls – 5 x 12 (using ez curl bar w/wide-grip)
Superset: Skullcrushers – 5 x 10 (go heavy!)
Triset: Tricep pushdown – 4 x 21 method
Triset: Incline bench dumbbell curls simultaneous – 4 x 20 (light weight, slow, focus on form)
Triset: Weighted bench dips – 4 x 20
Triset: Rope curls – 4 x 12 (go heavy!)
Triset: Ez bar curls w/inside grip – 4 x 12 (6 reg speed, 6 slow)
Triset: Concentration curls 4 x 10-failure
Finisher
Rope curls – 4 x 21 method
Single-arm rope kickback – 4 x 8 (4/4 tempo)
Reverse Cable Curl w/ thumb over grip – 4 x 10 (light weights, 3/3 tempo)
Abs
Ab wheel – 4 x 25
Decline bench situps – 4 x 25
Leg lift w/stability ball b/t ankles – 4 x 25
Rope crunches – 4 x 12
Related posts
-
Exercising Outdoors: Why Should You Do It?
April 12, 2015
-
Weight Training for the Week & Life ...
April 5, 2015
-
Tuesday: Back and Biceps Workout
March 30, 2015
-
Monday Madness: Leg Workout and Motivation
March 29, 2015