[WOTM, 01/2016] Upgrade Your Body & Attack 2016 With The 4-Day Muscle Massacre Workout Program

Workout C — Arms & Abs

1. Incline Dumbbell Curls + Planks

How To:

Protocol: 3 supersets — 12 reps + 60 seconds

Target Muscle(s): Biceps, Abs (All)

• (1) Do 12 Incline Biceps Curls. Set the bench to 45º, lower your arms down to a full extension, and powerfully curl back up.
• (2) Immediately hold a Plank for 60 seconds. Keep your core tight, back flat, and don’t let your butt fall.

2. Lying Triceps Extensions + Bicycle Crunches

How To:

Protocol: 3 supersets — 12 reps + 60 seconds

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

• (1) Do 12 Lying Triceps Extensions. Keep your upper arms locked at 90º and lower your forearms down until they’re parallel with the floor. Flex your triceps and press back up to start.
• (2) Immediately move onto the floor and do Bicycle Crunches for 60 seconds. Your elbow should come across and touch the opposite knee. Squeeze your abs at the top of each rep.

3. Barbell Curls + Russian Twists

How To:

Protocol: 3 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 Russian Twists. Keep your core tight and back flat. Touch the weight against the floor on either side.

4. Dips + Hanging Leg Raises

How To:

Protocol: 3 supersets — failure + 15 reps

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

• (1) Do a set of Dips to failure. AKA do as many as possible until your arms give out. Your triceps should reach parallel with the floor (you can also sub bench dips if regular dips are too hard).
• (2) Immediately do 15 Hanging Leg Raises. If they’re too difficult, replace with Hanging Knee Raises or the Captain’s Chair.

5. Swiss Ball Crunches + Swiss Ball Jackknives

How To:

Protocol: 3 supersets — 15/15/15 reps + 15 reps

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

• (1) Do 15 Swiss Ball Crunches down the center and then 15 to the left and right (for a total of 45 reps). Squeeze your abs at the top and hyperextend over the ball at the bottom. Hold a weight if they’re too easy.
• (2) Move into push up position and do 15 Swiss Ball Jackknives. Keep your back as flat as possible throughout and squeeze your abs on the way in.

Pages: Upper Body | Lower Body | Arms & Abs | Cardio

• About
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Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP

Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a Chef from Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

Latest posts by Bryan DiSanto (see all)

• The Workout Music Friday Five-Pack, V38 — Flo Rida, Nicki Minaj, Hailee Steinfeld, DNCE, & Cash Cash - January 8, 2016
• The DEFINE STRENGTH Project: Episode 1.0 — Finny Akers - January 7, 2016
• [WOTM, 01/2016] Upgrade Your Body & Attack 2016 With The 4-Day Muscle Massacre Workout Program - January 6, 2016

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