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Arms – 29th November 2012

Sean Lerwill's six pack abs

Continuing the twice a day split…

Session 1 – 12:15

Warm up Olympic bar: close grip press/bent over row

Close Grip Press (Heavy)
8 x close grip press
60 sec rest

8 x close grip press
60 sec rest

8 x close grip press
60 sec rest

Narrow Grip Chin Ups
8 x chin ups
60 sec rest

8 x chin ups
60 sec rest

8 x chin ups
60 sec rest

Skull Crushers (heavy)
8 x skull crushers
60 sec rest

8 x skull crushers
60 sec rest

10 x skull crushers
60 sec rest

EZ bar curls (heavy)
10 x EZ bar curls
60 sec rest

10 x EZ bar curls
60 sec rest

10 x EZ bar curls
60 sec rest

Incline Skull Crushers (heavy)
10 x skull crushers
60 sec rest

10 x skull crushers
60 sec rest

10 x skull crushers
60 sec rest

EZ bar curls (heavy)
10 x EZ bar curls
60 sec rest

10 x EZ bar curls
60 sec rest

10 x EZ bar curls
60 sec rest

Cable Triceps Extensions (heavy)
10 x Triceps Extensions
60 sec rest

10 x Triceps Extensions
60 sec rest

10 x Triceps Extensions
60 sec rest

Cable Biceps Curl
10 x cable curl
60 sec

10 x cable curl
60 sec

10 x cable curl
60 sec

Session 2 – 17:45

DTP Biceps Hammer Curls
50 reps
90 secs
Increase weight
40 reps
90 secs
Increase weight
30 reps
60 secs
Increase weight
20 reps
60 secs
Increase weight
10 reps
60secs
Increase weight
10 reps
60 secs
Decrease weight
20 reps
60 secs
Decrease weight
30 reps
90 secs
Decrease weight
40 reps
90 secs
Decrease weight
50 reps

DTP Cable Triceps Ext
50 reps
90 secs
Increase weight
40 reps
90 secs
Increase weight
30 reps
60 secs
Increase weight
20 reps
60 secs
Increase weight
10 reps
60secs
Increase weight
10 reps
60 secs
Decrease weight
20 reps
60 secs
Decrease weight
30 reps
90 secs
Decrease weight
40 reps
90 secs
Decrease weight

Sean Lerwill - Author

Sean is an former-Royal Marines Commando Officer & Physical Training Instructor. He has been published as a writer five times, has a BSc in Molecular Genetics and a Post Graduate Certificate in Education. He is also a MaxiNutrition ambassador.

New eBook: The Ration Pack Diet
Plus: Pass the PRMC