Workout Tips

Double Your Workout Gains With Two-A-Day Training Sessions

This program pushes your muscles to the limit and speeds growth at a breakneck pace. Can you handle it?

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Day 5: Arm, Calf & Ab Workouts

Biceps/Calves

1. Seated Dumbbell Curl

Sets: 3 Reps: 12

Keep your palms turned up on every rep and take three seconds to lower each rep.

2. EZ-Bar Preacher Curl

Sets: 3 Reps: 8

Flex the biceps at the top of each rep.

3. Cross-Body Hammer Curl

Sets: 3 Reps: 10 (Each Arm)

Hold a dumbbell in each hand and perform a hammer curl across your body. Your right hand will come up to your left shoulder and vice versa. Squeeze the dumbbell handles hard throughout.

4. Incline Concentrated Curl

Sets: 3 Reps: 10

Set an adjustable bench to an incline and lie facedown on it with a dumbbell in each hand. Keeping your palms turned toward the ceiling, curl the weights up to your shoulders without moving your upper arms forward. Press the dumbbells together as you curl.

5. Calf Raise On Leg Press w/ Bands

Sets: 3 Reps: As Many As Possible

Place your toes on the foot plate of a leg press machine and let the weight extend your ankles. Press your toes hard into the plate, flexing your ankles to push the weight up.

6. Seated Calf Raise

Sets: 2 Reps: 12

Feel the stretch at the bottom and hold the top position for two seconds.

Triceps/Abs

1. Rope Pushdown

Sets: 4 Reps: 12

2. Dip Between Benches

Sets: 3 Reps: To Failure

Place your hands on a bench behind you; your feet on another bench in front of you.

3. EZ-Bar Incline Extension

Sets: 3 Reps: 15

Set an adjustable bench to an incline and lie back against it. grab an EZ-bar with an over- hand, shoulder-width grip and raise it over your head. Keeping your upper arms in place, bend your elbows and lower the bar until it’s behind your head. Extend your elbows to raise it back up.

4. V-Up

Sets: 4 Reps: To Failure

Lie on your back on the floor with your legs straight and arms pointed to the wall behind your head. Then simultaneously raise your legs overhead while reaching for your feet with your arms. Your body should form a v shape at the top.

5. Banded Ab Crunch

Sets: 4 Reps: 10

Loop a band around the top of a power rack and grab an end in each hand. Hold the band by your ears and stand with your feet wider than shoulder width. Push your hips back and crunch your torso down. Push your hips forward when you come up.

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