Arms And Abs

Everyone Wants Nice Arms And Abs...Build Yours With This Workout.   I've included some Coaching Cues to give you more bang for your buck. 

PRO TIP:  Remember that quality Muscular Development comes from taxing the muscle bellies; NOT FROM SWINGING HAPHAZARDLY AND MOMENTUM.

BARBELL CURLS

Reps:  10, 10, 8

• Narrow grip.  Squeeze your bicep hard at the crest of the lift and slowly return to starting position
• 2 minutes rest between sets

DUMBBELL CURL

        Reps:  12, 12, 10

• Rest your tricep on the pad of the curl bench (standing or seated).
• Grip dumbbell, and with palm up, raise dumbbell up towards bicep and squeeze at crest.  Slowly return weight to starting position.
• Superset with Spider Curls as outlined below

SPIDER CURLS

        3 sets of 15, to superset immediately after each set of dumbbell curls

• Allow your arm to hang directly down towards the floor (optimally: use the back side of the curl bench for support), palm up.
• Curl dumbbell all the way up towards bicep, squeeze at the crest.
• Slowly lower dumbbell down so that arm straightens out again. Do not lock out elbow.

FRENCH CURL

3 sets of 15

• Sit on a flat bench (you may have more stability if you straddle it) with your feet flat on the floor
• Holding the underside of a dumbbell, lift dumbbell overhead, extending arms upwards.
• Bending elbows, lower dumbbell behind your head, keeping the tension on your triceps.  Return to starting position

NEGATIVE BARBELL CURLS

        3 sets to failure

• Hold a barbell with your elbows bent and your palms facing you. Rest your elbows on a curl bench
• Slowly lower the barbell while counting to 10, until elbows are straightened. Do not allow elbows to lock out.  Return to starting position.
• Rest 90 seconds between sets

SKULL CRUSHERS

        Reps:  12, 12, 10

• Lay on a flat bench, and grip a barbell so that your hands are about shoulder width apart.
• Hold the barbell straight up towards the ceiling, and gently lower the barbell towards your forehead. (palms will face upwards)
• Keep your shoulders tight and stable, the bend should come from the elbows
• Return to an upwards position and do not lock out elbows

OVERHEAD TRICEP ROPE PULLS

    Reps:  15, 12, 10, 12

• Use a rope attachment on a cable machine, with the cable in a high locked position.  Face away from the stack.
• Grip the rope with both hands.  Step forward with one of your feet and bend your torso forward so that you have stability.
• Keep your elbows next to your ears and extend arms.  Slowly return to starting position.

TRICEP PUSH-DOWNS

Reps: 15, 12, 12, 10

• Use a straight bar attachment on a cable machine, with the cable in a high locked position. Face the stack.
• Grip the bar (palms down) and keep your elbows next to your sides.
• Push down on the bar, extending arms.  Do not lock out elbows, and slowly return to starting position.

ABDOMINALS: Lower Ab Raises

        4 sets of 25

• Lay flat on the ground, legs straight. Place hands (palms down) underneath glutes for stability and lower back comfort
• Keeping feet together, raise legs as a controlled unit, and lower them down again, until heels are about an inch off of the ground
• Keep your core tight throughout entire exercise

ABDOMINALS:  Medicine Ball Raises

        4 sets of 25

• Lay flat on the ground, knees slightly bent.  Place hands on sides of a medicine ball, arms extended towards ceiling
• Blow all of your air out and draw in your abdominals.
• Lift torso upwards, squeezing abs at crest.  Control the motion as you lower back down towards ground
• Keep your abs tight throughout entire exercise; inhale through your chest only on the "down," and exhale on the "up."