Arm Workout- Six Pack by Summer
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ARM EXERCISES
If you have not read the first page of this Hub Series read it HERE, the first page will outline the exact diet and workout you will need to achieve a six pack by summer. On that page it will also tell you that with this workout you should be doing a 30 minute cardio session as well as Abs. It will tell you different types of Cardio allowed, HERE is a list and description of certain abdominal workouts that can be performed 5 days of the week to achieve the results you need.
This workout plan is not intended for extreme muscle gain, this can be considered a “cutting workout” which is designed to increase muscle tone and lose body fat while sustaining muscle. Perform each set within a minute apart for best results; these workouts should not take much longer than 20 minutes.
Below are three different types of workouts depending on the equipment you have available, this workout involves picking one muscle group for each of the five days of the week, you will have two workout free days that you may decide where you would like to put them. This will give you freedom to switch around the muscle groups with how you see fit in your daily schedule.
PICTURES COMING SOON
Barbells workouts:
BICEPS
Barbell Curl: 3 sets of ten
21’s: preacher curl bar, 7 full curls-seven curls half curls from the top and 7 have curls from the bottom> 3 full sets
TRICEPS:
Close grip bench press: 3 sets of 12
Nose Breakers: 3 sets of 12
Diamond Pushups: 3 sets till burnout
Dumbbell Workouts:
Sitting dumbbell curl (palms are facing up): 3 sets of 10 on each arm
Standing dumbbell curl (palms are parallel): 3 sets of 10 each arm
TRICEPS:
Triceps extension: 1 set of 15, 1 set of 12, 1 set of burnout
Above head triceps extension (triceps extension with dumbbell above head): 3 sets of 10 with each arm or both together.
Diamond Pushups: 3 sets of burnout
Pushup-pullup(park workout),
Pull ups: 3 sets of burnout
Normal Pushups: 3 sets of burnout
Close grip Pushups: 3 sets of burnout
Close grip Dips: 3 sets of burnout
UP DOWNS- 3 sets of 15(run feet jump into pushup stance and stand back up)
Remember these workouts are not designed for heavy weight; make sure you can perform the amount of repetitions lower the weight when needed.
IF you have not performed the 30 minutes of Cardio and 3 different abdominal workouts before than this is the time to do it.
A list of allowed Cardio Workouts can be found here.
A list of Abdominal Workouts can be found here.
Other Workouts:
