Day 3

Abs & Arms

Duration: 1h 25min

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Fertig ?
Hier gehts um nächsten Teil
deines heutigen Workouts.

Fertig ?
Hier gehts um nächsten Teil
deines heutigen Workouts.

Fertig ?
Hier gehts um nächsten Teil
deines heutigen Workouts.

Fertig ?
Hier gehts um nächsten Teil
deines heutigen Workouts.

Upper & Lower Abs (30 min)

4 exercises with 3 sets and each with a superset and my standard pause time between 1:00min and 1:30min.

A superset workout is when you alternate sets of two exercises with no pause in between. Example for my first abs exercise with superset: First I do 12 Hanging Leg Raises High and 12 Hanging Leg Raises Low without any pause in between, followed by a pause between 1:00min and 1:30min. Than I do the second set with 10 Hanging Leg Raises High and 10 Hanging Leg Raises Low without any pause in between, followed by a pause between 1:00min and 1:30min. The third and last set for this exercise I do with 8 reps each.

1.

Hanging Leg Raise High
Superset: Hanging Leg Raise Low
12/12 – 10/10 – 8/8 reps

2.

Decline Weighted Crunch
Superset: Decline Crunch

12/12 – 10/10 – 8/8 reps

3.

TRX Crunch
Superset: TRX Alternating Crunch

12/12 – 10/10 – 8/8 reps

4.

Cable Crunch
Superset: Speed Sit-Up

12/24 – 10/20 – 8/16 reps

Arms

Power (50min)

4 exercises with 6 sets and my standard pause time between 1:00min and 1:30min.

1.

One-armed Curl over Incline Bench
20 – 10 – 5 – 5 – 10 – 20 reps

Alternative: One-armed Overhead Cable Curl
20 – 10 – 5 – 5 – 10 – 20 reps

2.

Seated Triceps Overhead Extension
20 – 10 – 5 – 5 – 10 – 20 reps

3.

Dumbbell Hammer Curl
20 – 10 – 5 – 5 – 10 – 20 reps

Alternative: Dumbbell Curl
20 – 10 – 5 – 5 – 10 – 20 reps

4.

Cable Pushdown
20 – 10 – 5 – 5 – 10 – 20 reps

Arms

Finisher (5min)

Alternating 3 sets of Pull-ups and 3 sets of Bench Dips with a pause time of 30 seconds.

The whole purpose is to push every set to the maximum of reps. Your goal at this must be to reach only two Pull-ups less than in the Pull-up set before and only four Bench Dips less than in the Bench Dip set before. Here are my numbers of reps for this finisher.

1.

10 Pull-ups
30sec Pause

2.

20 Bench Dips
30sec Pause

3.

8 Pull-ups
30sec Pause

4.

16 Bench Dips
30sec Pause

5.

6 Pull-ups
30sec Pause

6.

12 Bench Dips
FINISHED

Finished?
Let´s move on to
the next part of Day 3.