Bicep and Abdominal Annihilation @The_MehmetEdip

September 24, 2013

The two main muscle groups that every guy in the gym wants to show off is their arms and abs, so the perfect solution is to annihilate both muscle groups in the same workout session

Follow the workout below by super setting the abs and the arms; and try to limit your rest period to between 30-60 seconds, complete 3 sets for each exercise, completing 12-15 reps (unless stated otherwise)

Kneeling Barbell Roll Out (rectus abdominis):

Start by kneeling on an exercise mat and start with your thighs at 90 degrees to the floor,
Brace your core and slightly tilt your pelvis back (this will stop your lower back from arching).
Hold the barbell with both hands directly below your shoulders, keeping your arms straight.
Then slowly roll the barbell forward as far as you can go keeping good form. Then crunch your abs and roll back into the starting position.

Hold the movement for 30-60 seconds

Using the same bar then superset with Bicep Curls:

Holding an E-Z Curl Bar, medium grip.
The elbows should be close to the torso and this will be your starting position.
While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.
Continue the movement until your biceps are fully contracted and the bar is at shoulder level, keep the biceps contracted
Slowly begin to bring the bar back to starting position as your breathe in.

Dragon Flags:

Lie on your back on a flat bench and grab the sides of the bench next to your head.
Bend your knees and pull your hips off the bench until your knees are over your chest.
Extend your legs above you so your torso and legs are vertical to the floor. Your head and shoulders support your body weight.
Inhale and lower your legs and hips toward the bench. Keep your body rigid; you should be in a straight line from your shoulders to your ankles.
Pause when your body is a few inches above the bench. Exhale and reverse the motion, pulling your legs and hips back to the vertical position.
Exhale and reverse the movement. Legs vertical to the floor.

Superset with Seated Incline DB bicep curls

Adjust the bench so that it is in an incline position, then sit back on the bench
Grasp a dumbell in each hand
Keep the elbows close to the torso
Rotate the palms of the hands so that they are facing your torso.
While holding the upper arm stationary, curl the weights and start twisting the wrists once the dumbbells pass your thighs so that the palms of your hands face forward at the end of the movement.
Make sure that you contract the biceps as you breathe out and make sure that only the forearms move.
Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.

High pulley cable crunches:

Kneel below a high pulley that contains a rope attachment.
Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
Your starting position will be with your hips slightly flexed and your lower back slightly hyperextend
With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs and exhale as you perform this portion of the movement and hold the contraction for a second.
Then slowly return up to the starting position

Top Tip: you can also hit the upper oblique’s by twisting the rope to the left and right when bringing the weight down. To really stress the obliques it may be more beneficial to use a single handed rope as you will be able to twist and hit the obliques more

Superset with Cable Hammer Curls

Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
Put your elbows in by your side and keep them there stationary during the entire movement.
Then using your biceps, pull your arms up as you exhale until your biceps touch your forearms.
Squeeze the biceps at the top of the movement
Then return back to the starting position

Weighted hanging knee raise (lower abs)

Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip, and let your legs hang dow
With a weight you can handle, place a dumbbell between your feet and raise your legs until the torso makes a 90-degree angle with the legs and hold the contraction
Bring the weight down, ensuring the movement is controlled and the bring the weight back up without swinging your legs, or letting the momentum of the movement carry you

Top Tip 1: This exercise can also be performed using a vertical bench that makes the exercise easier by supporting your upper back in place and by allowing you to hold yourself by placing your elbows and arms on the side pads