Just Lift! Biceps, Triceps & ABS! (Muscle Gain)

 

 

Hardcore training is an understatement when it comes to this routine!  Your arms and abs are going to feel like a stampede of wild jungle animals ran over them! 
For each exercise you want to do your best to progress with the weight.  Be sure to have a spotter so you don’t miss any reps.  Your gains an growth are determined by YOUR intensity. Remember, HERMANITES TRAIN HARDER!

 

  • 6 exercises
  • Reps will vary per
         exercise
  • Rest 1-2 minutes
         between sets

 

(0:12)- Routine Sets & Reps

 

Dumbbell Bicep
Curl
(3 sets; 8 reps)

(0:21)- Set 1

(1:53)- Set 2

(3:26)- Set 3

 

EZ-Bar Curl
(Inside Grip)
(3 sets; 8 reps)

(4:49)- Set 1

(6:47)- Set 2

(8:04)- Set 3

 

Triceps Pushdown
(V-Bar)
(3 sets; 8 reps)

(9:40)- Set 1

(10:20)- Set 2

(11:05)- Set 3

 

(12:17)- Thanks for the spot Bro! (BSN Giveaway!)

 

Close Grip Bench
Press
(3 sets; 8 reps)

(12:22)- Set 1

(13:22)- Set 2

(14:26)- Set 3

 

(17:56)- Thanks for the spot Bro! (BSN Giveaway!)

 

Deep Crunch
& Seated Oblique Twist (SUPERSET)
(2
sets; 15 reps)

(18:15)- Set 1

(19:14)- Set 2

 

Ab Crunch (Triple
Threat)
(2 sets; 15 reps)

(20:27)- Set 1

(22:01)- Set 2

 

This routine is designed to give
anyone a great workout at the GYM.

 

This
Routine Requires:

 

  1. V-Bar
  2. Ab
         Bench
  3. Dumbbells
  4. Bench
         Press
  5. EZ-Curl
         Bar
  6. Cable
         Machine
  7. Seat
         With Hooks For Feet

 

 

Remember, when doing this routine,
workout at your OWN intensity.

 

  • This means if you cannot perform as many sets and reps
         as I do in the video, do as many as you can.

 

  • Perform each exercise for the required sets before
         moving to the next one and the workout is finished once you perform the
         last exercise.

 

  • This routine can be done 1 – 2 times a week.

 

IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be
sure to check out the 8 minute demo for the SHF Meal Plan.