If you want six-pack abs and thicker looking arms then look no further as this workout will help you do just that and can be added to your weekly training plan. To achieve both will take a lot of hard work but if you do it properly you'll build size and add core strength, which'll help reduce the risk of many injuries and improve your fitness elsewhere, most notably with your big lifts.
The workout itself only needs to be done once a week and should take around 50 minutes to complete. It has been designed for you to run through all the exercises in circuit A without rest between each move. Rest for 60 seconds between sets.
1. Close-grip Bench Press
Sets: 4
Reps: 6
Suggested load: 80% of your one rep max.
How to do it: Lie on a bench and grip a barbell with your hands shoulder-width apart. Keeping your elbows close to your sides, lower under control to your chest and push back up explosively.
2. Dumbbell Tricep Extensions
Sets: 4
Reps: 10
How to do it: Stand tall and hold a dumbbell with both hands directly above your head. Slowly flex your elbows and lower the weight behind your head as you keep your upper arms still. Extend your arms and repeat.
3. Pull-ups
Sets: 4
Reps: 6
How to do it: Using an overhand grip, with palms facing away and hands shoulder-width apart, pull yourself up until your chin is above the bar. Lower under control. Struggling? Make them easier with a resistance band.
4. Bicep Curls
Sets: 4
Reps: 10
Suggested load: 65-70% of your one rep max.
How to do it: Grab a pair of dumbbells and let them hang at arm’s length next to your sides. Your palms should face each other. Stand as tall as you can and with your feet shoulder-width apart. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Your palms should now face your shoulders. Pause, then slowly lower the weights back to the starting position. That’s 1 rep.
5. Plank
Sets: 4
Reps: 60 seconds
How to do it: Get in a press-up position but rest on your forearms rather than your hands. Make sure your back is straight and tense your abs and your glutes. Hold without allowing your hips to sag.
6. Cable Pushdowns
Sets: 1
Reps: 50
Suggested load: Use a weight where you can complete around 30-35 reps before failure. Rest for approximately 10-15 seconds. Then squeeze out some more reps until, again, you fail. Rest for 10- 15 seconds. Repeat until you reach 50 reps.
How to do it: Set a cable column in a high position with a straight bar attachment. Keep your elbows tight to your body and extend your elbow, while squeezing your triceps hard as you bring the bar down in front of your body with an overhand grip.
7. Cable Curls
Sets: 1
Reps: 50
Suggested load: Again, use a weight where you can do around 30-35 reps before failure. Rest for 15 seconds, grit your teeth and go again. Fail again. Rest again. Go again. Repeat until you hit 50 reps.
How to do it: Set the cable column to a low position with a straight-bar attachment. Keep your elbows tight to your body and flex at the elbow, curling the weight towards your chest and squeezing your biceps hard at the top of the movement. Use an underhand grip.
