Abs & Arms EXTREME Workout

Mar 11, 2013
Abs & Arms EXTREME Workout

The Key to understanding how to get Better abs and arms starts HERE!

Abs and Arms

Two of the most trained parts of the body that Everyone from the newbies in the gym to the advanced seasoned veteran in the gym. You want them, and dont be ashamed that you do. Of course true lifters and gym rats know that you need to focus on other areas and exercises that truly help give you the results such as Squats, Deadlifts etc... versus training these muscle groups every day as many do mistakenly, but it is important that we have a structured plan that emphasize these muscle groups just as much.

So for the days that you need to train I have outlined a program below.


When you train arms you need to have an understanding of the anatomy and the exercises that develop the different parts of the arm. For instance, the biceps are made up of tow heads and the triceps 3 heads. Hence the BI and the TRI, meaning 2 and 3 parts. But there are other parts of the arm that are just as important as the major muscle groups in the arms, such as the Barchialis, Coroco-Brachialis, Brachio-Radialis etc...

Biceps Brachii

The Biceps are made up of two different heads. The Long Head and the Short Head. The Longer head is responsible for Peak (genetics does play a role with the length of the tendon vs. the belly of the muscle which can limit peak for some), while the shorter head is responsible for the girth and width. Each are emphasized more depending on the exercises you do so it is important to watch the videos below to find out exactly which movements target each part differently.


The Triceps are made up of 3 different heads. There is a Long head, a short head, and an inner head which lies underneath the two heads. The primary muscles that are activated when training triceps are the long and the short head. Overhead triceps movements such as the overhead triceps extension and or the skull-crusher exercise targets more of the long head, while standard triceps Press-down hit more the shorter head. The Longer head truly gives the horseshoe look that most try to attain, while the shorter head gives the triceps the thickness from the outer arm.


The abdominals consist of different areas which make up the entire rectus abdominus. The trick with abs is that YES diet plays a crucial role in the results you are able to "see", however the MYTH (and YES MYTH) that some self proclaimed fitness experts preach that you do not have to train abs is completely False. The abs like any muscle in the body are just that...a MUSCLE or combination of muscles that will see results when you train them.

The Upper

The Upper abs are made up of the upper portion of the abs above the Belly button. This part of the abs typically are the strongest and are responsible for trunk flexion which can be better explained when you crunch the sternum (chest) to the belly button.

The Lower

This area is below the belly button and responsible for Posterior hip rotation or hip flexion which pulls the hips upward as in a Leg Raise or reverse crunch. This area of the abs is generally weaker than the upper

The TVA and Obliques

These areas are the surrounding muscle tissue and fascia that surround the upper and lower abs. Many Core static moments such as a plank activate the TVA while side flexion and rotation suck as in a Russian Twist hit the Obliques.

Watch the Ab and Arm Videos Below for more.

Better Abs

Better Arms

The Workout

Exercise Sets Reps Muscle Group
Standing Bicep Curl Dumbbell Alternating Arms 3 8 Arms
Pull-Up/ Chin 3 8 Back
Seated Barbell Biceps Curl 3 12 Arms
Tri-Set 0 0 TIPS
Standing Bicep Curl Barbell Both Arms 3 8 Arms
Tri-Set 0 0 TIPS
Seated Barbell Biceps Curl 3 6 Arms
Standing Bicep Cable Curl Behind 2 20 Arms
Reverse Triceps Extension/ Reverse Skullcrusher 3 12 Arms
Dips 3 10 Chest
Standing Both Legs Over Head Tricep Extension Both Arms 3 12 Arms
Tri-Set 0 0 TIPS
Standing Cable Triceps Extension Both Arms 3 10 Arms
Tri-Set 0 0 TIPS
Standing Both Legs Over Head Tricep Extension Both Arms 3 8 Arms
Standing Kickbacks Both Arms With Band 2 20 Arms

Exercise Sets Reps Muscle Group
Laying on Ball Abdominal Crunches Hands by Head 4 20 Abs
Reverse Crunch/ Leg Lifts 3 15 Abs
Plank 3 30 Abs
Laying on Ground Abdominal Crunches Feet Up, Hands Straight Up 3 10 Abs
V-Ups With No Equipment 2 10 Abs

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