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[WOTM, 05/2016] Ignite Your Muscles & Build Your Leanest Body Ever With The Hardcore HIIT Workout Program

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Workout E — Arms + Abs


 

1. [SUPERSET] Barbell Curls Bicycle Crunches


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How To:

Protocol: 4 supersets — 12 reps + 45 reps

Target Muscle(s): Biceps, Abs (All), Obliques

  • (1) Do 12 Barbell Biceps Curls. Contract your biceps at the top of each rep. Make sure not to swing or use momentum.
  • (2) Immediately move onto the floor and do 45 Bicycle Crunches. Touch your elbow to the opposite knee during each rep and continue to alternate.

 

2. [SUPERSET] Close Grip Bench Press  + Ab Planks


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How To:

Protocol: 4 supersets — 12 reps + 60 seconds

Target Muscle(s): Triceps, Chest, Abs (All)

  • (1) Do 12 reps of the Closed Grip Bench Press. Keep your hands narrow and lower the bar down until your triceps are parallel to the floor. Squeeze at the top.
  • (2) Immediately hold a Plank for 60 seconds. Keep your core tight, back flat, and don’t let your butt fall.

 

3. [SUPERSET] Incline Dumbbell Curls  + Incline Hammer Curls


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How To:

Protocol: 3 supersets — 12 reps + 12 reps

Target Muscle(s): Biceps

  • (1) Do 12 Incline Dumbbell Curls. The bench should be set at 45º. Lower the weights down to a full extension, curl up, and squeeze your biceps at the top.
  • (2) Immediately turn your hands inward (neutral grip) and do 12 Incline Hammer Curls. The movement is identical, you’ll just switch your grip.

 

4. [SUPERSET] Triceps Pushdowns  + Hanging Leg Raises


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How To:

Protocol: 4 supersets — 15 reps + 15 reps

Target Muscle(s): Triceps, Lower Abs, Abs (All)

  • (1) Do 15 Triceps Rope Pushdowns. Squeeze your triceps at the bottom of each rep and release all the way back up to top.
  • (2) Immediately do 15 Hanging Leg Raises. Keep your back straight and lower your legs until they form a 90º angle.

 

5. Cable Woodchoppers


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How To:

Protocol: 4 sets — 15 reps/side

Target Muscle(s): Obliques, Abs (All)

  • (1) Set-up a cable stack with a handle attachment just below chest height (lower than pictured). Grab the handle, take a few steps away from the stack (it should be directly on your right), and pull it straight out in front of your body — that’s your starting position.
  • (2) Sit back into your butt, tighten your core, and powerfully pull the handle across your body, as if you’re swinging a baseball bat.
  • (3) Hold for 1 second and slowly release all the way back around. Repeat.

 

6. Ab V Ups Cable Hammer Curls


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How To:

Protocol: 3 supersets — 15 reps + 15 reps

Target Muscle(s): Abs (All), Lower Abs, Biceps

  • (1) Do 15 Ab V Ups. Touch your toes at the top of each rep and form a V at the top.
  • (2) Immediately do 15 Cable Hammer Curls. Squeeze your biceps at the top and lower all the way down.
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Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto