Arms And Abs

Finally we have reached our last workout together, it is time to workout those tiny little pipes that you call arms into weapons of mass destruction! I will also be incorporating abs into this blog because I haven’t had the chance to mention it in previous blogs and I do not have enough time or motivation to dedicate abs for a whole other blog. So without further ado let’s begin our last workout.

Skull Crushers

I like to start my workout with seated dumbbell biceps curls, it’s a good way to warm up the bicep muscles for the workouts to come.  Essentially, a biceps curl is when you keep your elbows close to your torso and rotate your palms until your hands are facing forward. Now curl the weights until your biceps are fully contracted and the dumbbells are at the same level as your shoulders. Do four sets of this workout then move on to the next. Now we have a triceps workout called skull crusher, don’t be afraid it won’t crush your skull if you don’t go to heavy. Using the EZ bar and holding it with your elbows in as you’re lying down on the bench. Keep your arms perpendicular to the floor and slowly lower the bar by allowing the elbows to flex. Once it’s directly over the forehead pause for a moment then lift it back up to the starting position (Link 2). Next up I like to switch back to biceps and do some dumbbell hammer curls. For this exercise you position the dumbbells to your sides and then raise one dumbbells until forearm is vertical and your thumb faces your shoulder. Bring it back down and repeat with your other arm. Your biceps muscles should be on fire by now. Remember to do four sets with each workout. Next up some triceps with the cable. The most common grip is the overhand narrow one. Position your elbows to side and extend down. Return it until forearm is close to upper arm. You can also watch the next video to see different types of arm workouts.

Planking 

So for my ab workouts I like to keep them nice and simple because let’s face it, no one likes to workout abs. By now you should know how to do crunches, well I would hope. Start off by doing 30 crunches and repeat it for 3 to four sets depending how motivated you are. I also like to planks and ab machines. I have no time left so I will also post video links to explain some of the exercises.

I hope you enjoy this last workout and feel a good amount of pain in your arms and core. “ You don’t have to be great to start, but you have to start to be great”. Thank you for reading Maroun’s health and fit advice.   

http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bicep-curl 1

http://www.bodybuilding.com/exercises/detail/view/name/ez-bar-skullcrusher  2

https://www.youtube.com/watch?v=kiA9j-dR0oM Planking ( abs exercise)

https://www.youtube.com/watch?v=BdqzYZmL2Bc (skull crusher) 

https://www.youtube.com/watch?v=eaZ1KQ1wngQ ( crunches 10 min ab workout.