LDNMuscle

It’s Friday at last! So we thought we would celebrate the end of the week with the most bro-orientated workout possible: an Arms and Abs Workout!

 

Warm Up:

10 bicep curls with a maximum weight… (Joke).
5-10 minutes on the cross-trainer or rower.
Dynamic stretches.

 

Exercise 1:

Lat Pull Down (Superset) to Incline Press Ups
4 x 10 to 4 x 12
60 seconds rest between supersets

 

Exercise 2:

Skull Crushers
4 x 8-10 reps
90 seconds rest between sets

 

Exercise 3:

(Weighted) Tricep Dips (Superset) to Dumbbell Kickbacks
3 x 10 to 3 x 10 reps
75 seconds rest between supersets

 

Exercise 4:

6-12-25 Protocol;
6 x EZ Barbell Curls,
12 x EZ Reverse Barbell Curls,
25 x Hammer Dumbbell Curls

 

Exercise 5:

Hanging Leg Raises (Shins to Hands!)
4 x 8-10 reps
60 seconds rest between sets

 

Exercise 6:

Cable Crunches (Superset) to Russian Twists
3 x 12 reps to 30 seconds
45 seconds rest between supersets.

 

 

For more workouts and Transformation Guides click here.

Please tweet your feedback to @LDN_Muscle and hashtag #LDNMuscle on Instagram so we can see and hear how you got on! Have a good weekend!

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