Arms & Abs - Let those vanity muscles shine!

So abs again huh? Of course abs again! Their the king of all vanity muscles. In all my ab workouts you just basically want to torch those suckers by doing high reps/to exhaustion exercises, and once it starts to burn…keep going! Just make sure not to neglect a side just like your arms and legs if you work one side more or harder than the other you’ll get lop-sided abs. You’ll go from sweet look at my abs to … crying in the bathroom b/c people laughed at them…well, maybe not the last part. But symmetry is key here people! That’s the point I’m trying to make.

Arms you’ll be doing the standard 3 sets (1st set being a ‘burn’ set) of 10-12 reps.

If you are just looking to “tone” and not muscle-gain do 3 regular sets.

Swiss Ball Dumbbell Chest Press DEMO

Judo Push Up DEMO

Dumbbell Isolated Bicep Curl (one arm at a time) 

for a more challenging variant - and bigger biceps lay face up on an incline bench and have the weights fall to the side

Hammer Curls

Single Arm Cross Curl 

Stand between the weight stacks of a cable crossover station and grab a high-pulley handle in each hand, with your palms up. Hold your arms out to the sides so they’re parallel to the floor, but keep your elbows slightly bent. Without moving your left arm, curl your right hand toward your head. Flex your biceps. Then slowly allow your arm to straighten—control the weight throughout the exercise. Repeat the move with your other arm. To engage your core (upper abs & obliques) create a “punching motion” that crosses over you chest. 

Core Exercises

Double Crunch

Starting position: Lie on your back, with your hips and knees bent as shown and your feet off the floor. Rest your hands lightly on your chest. Position the ball between your knees.

The move: Exhale as you lift your shoulders off the floor and bring your knees toward your chest. Grab the ball with your hands and bring it to your chest as you inhale and

The finish: Return your shoulders and legs to the starting position. Transfer the ball back to your legs on the next repetition, and keep alternating ball positions for the entire set.

Seated Twist

Starting position: Sit on the floor, your back straight but leaning slightly toward the floor, as if in the “up” position of a situp. Your knees should be bent 90 degrees, your heels about 15 inches apart and resting on the floor.

The move: Hold the ball close to your chest, 2 rotate your torso to the left, and place the ball on the floor behind you. Rotate around to the right, pick up the ball, rotate left, and place it behind you.

The finish: Repeat eight to 12 times, then do eight to 12 more starting with a rotation to your right; that’s one set.

Hint: Keep your head in line with your torso throughout the movement. Perform this move as quickly as possible.

Reverse Crunch With Knee Drops

Starting position: Lie on your back, hands resting on the floor at your sides, hips and knees bent 90 degrees, and feet off the floor. Position the ball between your knees. Keep your lower back on the floor throughout the exercise.

The move: Contract your abdominals and pull your knees to your chest, then return them to the starting position.

The finish: Lower your knees to the left and return to the starting position. Drop your knees to your right on the next repetition, and alternate sides for each rep.

• Sources: Men’s Health & Circuit Workouts