Workout Plans
Weighted Bench Dip thumbnail
James Farrell
James Farrell

Day 13 : Arms & Abs

Exercises 10
Equipment Yes

Exercise 1A

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
-- sets
1-6, 6-12* reps
-- rest
*Perform weighted: 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 1B

Flat Bench Lying Leg Raise You'll need: Bench How to
Lying Leg Raise thumbnail
5 sets
1-6, 6-12* reps
60 sec rest
*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 2A

Skull Crusher You'll need: Barbell How to
Skull Crusher thumbnail
5 sets
1-6, 6-12* reps
-- rest
*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 2B

Jackknife Situp How to
Jackknife Situp thumbnail
5 sets
1-6, 6-12* reps
60 sec rest
*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 3A

EZ-Bar Preacher Curl You'll need: EZ-Bar, Preacher Bench How to
EZ-Bar Preacher Curl thumbnail
5 sets
1-6, 6-12* reps
-- rest
*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 3B

Russian Twist You'll need: Weight Plates How to
Russian Twist thumbnail
5 sets
1-6, 6-12* reps
60 sec rest
*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 4A

Barbell High Pull You'll need: Barbell How to
Barbell High Pull thumbnail
4 sets
1-6, 6-12* reps
-- rest
*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 4B

Cable Oblique Twist
exercise image placeholder
4 sets
1-6, 6-12* reps
60 sec rest
*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 5A

Standing Lat Cable Pushdown
exercise image placeholder
4 sets
1-6, 6-12* reps
-- rest
*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 5B

Cable Biceps Curl You'll need: Adjustable Cable Machine, Straight Bar Attachment How to
Cable Biceps Curl thumbnail
4 sets
1-6, 6-12* reps
60 sec rest
*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).
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