IFBB PHYSIQUE PRO “ABS AND ARMS” WORKOUT

Last Updated on January 7, 2021

4 sets | 8 reps | 60-90 sec rest

Start with bodyweight and pyramid up. One drop set about the last set to failure.

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Exercise 2: Triceps Pushdown method

2 circles | 11-13 reps | 70-100 sec break

One-Arm during a regular period.

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Exercise 3: Skull Crusher
3 sets | 10-12 reps | 65-95 sec rest

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Exercise 4: EZ-Bar Bend

2 groups | 9-11 reps | 65-95 sec break

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Exercise 5: Single-Arm Dumbbell Biceps Curl

5 sets | 7-11 reps | 65-95 sec rest

Each side

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Exercise 6: Hammer Twist
4 sets | 9-11 reps | 65-95 sec rest

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Exercise 7: General Situp

4 sets | 50 reps | 60-90 sec rest

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Exercise 8: Twisting Crunch

3 sets | 20 reps | 60-90 sec rest

Each side

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Exercise 9: Plank

3 sets | Failure reps

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Exercise 10

Weighted Crunch
3 sets | 12-15 reps | 60-90 sec rest