Built By Science Daily Trainer: Day 41, Arms And Abs

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Go ahead, take a glance in the mirror. Flex, pose, and take pride in your fit physique. I know you've worked hard for it. It's time to celebrate your accomplishments with a final session of intense arms and abs training.



Think of your body as a whole—your core should be involved in every single arm movement you do today, from biceps curls to triceps extensions. Use your entire body to generate maximum power and push through the final workout of Built by Science.

• Close-Grip Barbell Bench Press
  
  3-4 sets of 6 reps
  
  Tempo: 2-0-1. Rest: 120 seconds


• Dumbbell One-Arm Triceps Extension
  
  3-4 sets of 8 reps
  
  Tempo: 2-0-1. Rest: 60-90 seconds


• Barbell Curl
  
  3-4 sets of 6 reps
  
  Tempo: 2-0-1. Rest: 90-120 seconds


• Reverse Barbell Curl (Using EZ-Bar)
  
  3-4 sets of 8 reps
  
  Tempo: 2-0-1. Rest: 60-90 seconds


• TRX Fallout
  
  2-3 sets of 10 reps
  
  Tempo: 3-0-1. Rest: 60-90 seconds


• Pallof Press (kneeling)
  
  2-3 sets of 30 seconds
  
  Rest: 60-90 seconds


• Dead Bug
  
  2-3 sets of 10 reps
  
  Tempo: 3-0-1. Rest: 60-90 seconds


• Kettlebell Windmill
  
  2-3 sets of 8 reps
  
  Tempo: 2-0-1. Rest: 60-90 seconds

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About The Author



Mike Robertson, CSCS, has helped people from all walks of life achieve their strength, physique and performance-related goals. Learn more.

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