Rope Cable Crunch
Reverse Crunch
Seated Barbell Twist
Stomach Vacuum| Get A Printable Log Of 400 Rep Ab workout. |
 Printable Page PDF Document |
http://www.bodybuilding.com/fun/sculpt-a-6-pack-this-400-rep-plan.html
Chiseled Abs Schedules
Click Here For A Printable Log Of The Beginner Abdominal Routine.Intermediate Abdominal Routine
Click Here For A Printable Log Of The Intermediate Abdominal Routine.Advanced Abdominal Routine
Click Here For A Printable Log Of The Advanced Abdominal Routine.Advanced Superset Abdominal Routine
Click Here For A Printable Log Of The Advanced Superset Abdominal Routine.Weeks 1-3 Workouts
Complete this workout three times per week with at least one full day of rest between workouts (e.g., Monday, Wednesday, and Friday).
- Barbell Bench Press: 3 sets of 10-12 reps 2-3 minutes rest
- Bent-Over Barbell Row: 3 sets of 10-12 reps 2-3 minutes rest
- Squat: 3 sets of 10-12 reps 2-3 minutes rest
- Barbell Shoulder Press: 3 sets of 10-12 reps 2-3 minutes rest
- Triceps Pressdown: 3 sets of 10-12 reps 2-3 minutes rest
- Barbell Curl: 3 sets of 10-12 reps 2-3 minutes rest
- Standing Calf Raise: 3 sets of 12-15 reps 1-2 minutes rest
- Crunches: 3 sets to failure 1-2 minutes rest
Weeks 4-6 Workouts
Do each of the following workouts twice per week. For example, do workout 1 on Monday and then again on Thursday and do workout 2 on Tuesday and then again on Friday.
Workout 1:
- Bench Press: 3 sets of 8-10 reps 2-3 minutes rest
- Incline Dumbbell Flyes: 3 sets of 10-12 reps 2-3 minutes rest
- Barbell Row: 3 sets of 8-10 reps 2-3 minutes rest
- Lat Pulldown: 3 sets of 10-12 reps 2-3 minutes rest
- Barbell Shoulder Press: 3 sets of 8-10 reps 2-3 minutes rest
- Dumbbell Lateral Raise: 3 sets of 10-12 reps 2-3 minutes rest
- Barbell Shrug: 3 sets of 8-10 reps 2-3 minutes rest
- Reverse Crunch: 3 sets to failure 1-2 minutes rest
- Crunch: 3 sets to failure 1-2 minutes rest
Get A Printable Log Of Phase 2 - Workout 1. Workout 2:
- Barbell Curl: 3 sets of 8-10 reps 2-3 minutes rest
- Incline Dumbbell Curl: 3 sets of 10-12 reps 2-3 minutes rest
- Close-Grip Bench Press: 3 sets of 8-10 reps 2-3 minutes rest
- Triceps Pressdown: 3 sets of 10-12 reps 2-3 minutes rest
- Squat: 3 sets of 8-10 reps 2-3 minutes rest
- Leg Extension: 3 sets of 10-12 reps 2-3 minutes rest
- Lying Leg Curl: 3 sets of 10-12 reps 2-3 minutes rest
- Standing Calf Raise: 2 sets of 15-20 reps 1-2 minutes rest
- Seated Calf Raise: 2 sets of 15-20 reps 1-2 minutes rest
Get A Printable Log Of Phase 2 - Workout 2.
Weeks 7-9 Workouts
Workout 1: Push Day
- Bench Press: 3 sets of 6-8 reps 2-3 minutes rest
- Incline Dumbbell Bench Press: 3 sets of 8-10 reps 2-3 minutes rest
- Incline Dumbbell Flyes: 3 sets of 12-15 reps 2-3 minutes rest
- Barbell Shoulder Press: 3 sets of 6-8 reps 2-3 minutes rest
- Smith Machine Upright Row: 3 sets of 8-10 reps 2-3 minutes rest
- Dumbbell Lateral Raise: 3 sets of 12-15 reps 2-3 minutes rest
- Close-Grip Bench Press: 3 sets of 6-8 reps 2-3 minutes rest
- Dumbbell Overhead Triceps Extension: 3 sets of 8-10 reps 2-3 minutes rest
- Triceps Pressdown: 3 sets of 12-15 reps 2-3 minutes rest
Get A Printable Log Of Phase 3 - Workout 1. Workout 2: Legs Day
- Squat: 3 sets of 6-8 reps 2-3 minutes rest
- Leg Press: 3 sets of 8-10 reps 2-3 minutes rest
- Leg Extension: 3 sets of 12-15 reps 2-3 minutes rest
- Lying Leg Curl: 3 sets of 12-15 reps 2-3 minutes rest
- Standing Calf Raise: 3 sets of 20-25 reps 1-2 minutes rest
- Seated Calf Raise: 3 sets of 20-25 reps 1-2 minutes rest
- Reverse Crunch: 3 sets to failure 1-2 minutes rest
- Crunch: 3 sets to failure 1-2 minutes rest
- Oblique Crunch: 3 sets to failure 1-2 minutes rest
Get A Printable Log Of Phase 3 - Workout 2. Workout 3: Pull Day
- Barbell Row: 3 sets of 6-8 reps 2-3 minutes rest
- Lat Pulldown: 3 sets of 8-10 reps 2-3 minutes rest
- Seated Cable Row: 3 sets of 12-15 reps 2-3 minutes rest
- Barbell Shrug: 3 sets of 6-8 reps 2-3 minutes rest
- Barbell Curl: 3 sets of 6-8 reps 2-3 minutes rest
- Incline Dumbbell Curl: 3 sets of 8-10 reps 2-3 minutes rest
- Preacher Curl: 3 sets of 12-15 reps 2-3 minutes rest
- Wrist Curl: 3 sets of 10-12 reps 1-2 minutes rest
Get A Printable Log Of Phase 3 - Workout 3.
Weeks 10-12 Workouts
Do each workout below once per week--for example, Workout 1 on Monday, Workout 2 on Tuesday, Workout 3 on Thursday, and Workout 4 on Friday.
Workout 1:
- Bench Press: 3 sets of 4-6 reps 2-3 minutes rest
- Dumbbell Incline Bench Press: 3 sets of 6-8 reps 2-3 minutes rest
- Incline Dumbbell Flyes: 3 sets of 15-20 reps 1 minute rest
- Cable Crossover: 3 sets of 15-20 reps 1 minute rest
- Close-Grip Bench Press: 3 sets of 4-6 reps 2-3 minutes rest
- Dumbbell Overhead Triceps Extension: 3 sets of 6-8 reps 2-3 minutes rest
- Triceps Pressdown: 3 sets of 15-20 reps 1 minute rest
- Hanging Leg Raise: 3 sets to failure 1 minute rest
- Bicycle Crunch: 3 sets to failure 1 minute rest
- Plank: 3 sets of 1 minute holds 1 minute rest
Get A Printable Log Of Phase 4 - Workout 1. Workout 2:
- Barbell Row: 3 sets of 4-6 reps 2-3 minutes rest
- Lat Pulldown: 3 sets of 6-8 reps 2-3 minutes rest
- Seated Cable Row: 3 sets of 15-20 reps 1 minute rest
- Barbell Curl: 3 sets of 4-6 reps 2-3 minutes rest
- Incline Dumbbell Curl: 3 sets of 6-8 reps 2-3 minutes rest
- Preacher Curl: 3 sets of 15-20 reps 1 minute rest
- Wrist Curl: 3 sets of 12-15 reps 1 minute rest
- Reverse-Grip Wrist Curl: 3 sets of 12-15 reps 1 minute rest
Get A Printable Log Of Phase 4 - Workout 2. Workout 3:
- Squat: 3 sets of 4-6 reps 2-3 minutes rest
- Leg Press: 3 sets of 4-6 reps 2-3 minutes rest
- Leg Extension: 3 sets of 15-20 reps 1 minute rest
- Romanian Deadlift: 3 sets of 4-6 reps 2-3 minutes rest
- Lying Leg Curl: 3 sets of 15-20 reps 1 minute rest
- Standing Calf Raise: 3 sets of 25-30 reps 1 minute rest
- Seated Calf Raise: 3 sets of 25-30 reps 1 minute rest
Get A Printable Log Of Phase 4 - Workout 3. Workout 4:
- Barbell Shoulder Press: 3 sets of 4-6 reps 2-3 minutes rest
- Smith Machine Upright Row: 3 sets of 6-8 reps 2-3 minutes rest
- Dumbbell Lateral Raise: 3 sets of 15-20 reps 1 minute rest
- Dumbbell Rear Delt Raise: 3 sets of 15-20 reps 1 minute rest
- Barbell Shrug: 3 sets of 4-6 reps 2-3 minutes rest
- Dumbbell Shrug: 3 sets of 15-20 reps 1 minute rest
- Reverse Crunch: 3 sets to failure 1 minute rest
- Crunch: 3 sets to failure 1 minute rest
- Oblique Crunch: 3 sets of 15-20 reps 1 minute rest
Get A Printable Log Of Phase 4 - Workout 4.
http://www.bodybuilding.com/fun/beginner-to-advanced-bodybuilder-in-12-weeks.html
To properly hit your arms during these 6 weeks, you'll need to alternate your training split. Each week you will follow a four-day training split.
However, based on the week and number of times you are training arms, you will be training on four different days of the week and pairing up different muscle groups each week.
Use the following training splits for each week of the Six Weeks to Sick Arms program.
Use this training split during week one:
Use this training split during week two:
Use this split during weeks three, four and five:
Use this training split during week six:
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press
Seated Triceps Press
Triceps Pushdown
Barbell Curl Barbell Curl
Incline Dumbbell Curl
Preacher Curl| Get A Printable Log Of The Week 1 Triceps/Biceps Workout. |
| Printable Page PDF Document |
*To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds.
#Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing.
^Do two drop sets on the last set by immediately reducing the weight by 20-30% and continuing the set.
Triceps Pushdown
Lying Triceps Press Seated Triceps Press Incline Dumbbell Curl
Two-Arm Dumbbell Preacher Curl
Hammer Curls| Get A Printable Log Of The Week 2 Monday Triceps/Biceps Workout. |
| Printable Page PDF Document |
Close-Grip EZ Bar Curl
High Cable Curls
Standing Biceps Cable Curl(behind the back)
Dips - Triceps Version
Cable Rope Overhead Triceps Extension Triceps Pushdown| Get A Printable Log Of The Week 2 Thrusday Biceps/Triceps Workout. |
| Printable Page PDF Document |
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press Seated Triceps Press Triceps Pushdown Barbell Curl Barbell Curl Incline Dumbbell Curl Preacher Curl| Get A Printable Log Of The Week 3 Monday Triceps/Biceps Workout. |
| Printable Page PDF Document |
*To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds.
#Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing.
^Do a drop set on the last set by immediately reducing the weight by 20-30% and continuing the set.
Concentration Curls Standing Biceps Cable Curl(behind the back)
Machine Preacher Curls
Standing One-Arm Dumbbell Triceps Extension Triceps Pushdown
Bench Dips| Get A Printable Log Of The Week 3 Wednesday Biceps/Triceps Workout. |
| Printable Page PDF Document |
Lying Triceps Press Barbell Curl Triceps Pushdown High Cable Curls| Get A Printable Log Of The Week 3 Friday Triceps/Biceps Workout. |
| Printable Page PDF Document |
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press Seated Triceps Press Triceps Pushdown Barbell Curl Barbell Curl Incline Dumbbell Curl Preacher Curl| Get A Printable Log Of The Week 4 Monday Triceps/Biceps Workout. |
| Printable Page PDF Document |
*To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds.
#Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing.
^Do a drop set on the last set by immediately reducing the weight by 20-30% and continuing the set.
Standing Biceps Cable Curl (behind the back) High Cable Curls
Rope Cable Curls Triceps Pushdown Cable Overhead Triceps Extension
Reverse-Grip Triceps Pressdowns| Get A Printable Log Of The Week 4 Wednesday Biceps/Triceps Workout. |
| Printable Page PDF Document |
Lying Triceps Press Close-Grip Barbell Bench Press
Triceps Pushdown - Rope Attachment Cable Rope Overhead Triceps Extension Incline Dumbbell Curl
Dumbbell Alternate Bicep Curl Cable Hammer Curls - Rope Attachment Standing Biceps Cable Curl Lying Triceps Press Barbell Curl Triceps Pushdown High Cable Curls| Get A Printable Log Of The Week 4 Friday Triceps/Biceps Workout. |
| Printable Page PDF Document |
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press Seated Triceps Press Triceps Pushdown Barbell Curl Barbell Curl Incline Dumbbell Curl Preacher Curl| Get A Printable Log Of The Week 5 Monday Triceps/Biceps Workout. |
| Printable Page PDF Document |
*To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds.
#Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing
^Do a drop set on the last set by immediately reducing the weight by 20-30% and continuing the set.
Preacher Curl Incline Dumbbell Curl Hammer Curls Triceps Pushdown
Cable Lying Triceps Extension
Standing Dumbbell Triceps Extension| Get A Printable Log Of The Week 5 Wednesday Biceps/Triceps Workout. |
| Printable Page PDF Document |
Close-Grip Barbell Bench Press Lying Triceps Press Standing Dumbbell Triceps Extension Bench Dips
Barbell Curls Lying Against An Incline Incline Dumbbell Curl
EZ-Bar Curl Hammer Curls| Get A Printable Log Of The Week 5 FridayTriceps/Biceps Workout. |
| Printable Page PDF Document |
Easy arm workout - higher reps or moderate reps
Close-Grip Barbell Bench Press Standing Dumbbell Triceps Extension Triceps Pushdown Barbell Curl Incline Dumbbell Curl Hammer Curls| Get A Printable Log Of The Week 6 Friday Triceps/Biceps Workout. |
| Printable Page PDF Document |
