Eoua blog. all of workout information. newsletter. random news 10 minute abs arms circuit 30 minute arms and abs workout at home arms and abs workout suts intense. Weeks 1 4: 3 sets of 12 reps, rest 30 45 seconds. for the final movement, aim for 3 sets of 15 20 reps. stop the first 2 sets of all exercises a rep or two shy of failure, and take the final set to failure. try to add reps or weight each week. weeks 5 8: 3 sets of 15 17 reps, rest 30 45 seconds.
Start serious volume short rest training by laying a smackdown on your muscles. building mass comes at the price of getting lean, so maintenance and permanent pump will be the strategy—the results will be worth it. for training you’re going to do 4 exercises at 4 sets and 12 reps minimum per body part approach. This means the weight will be closer to your core, so you could feel the load more directly on the abs. when you make your turns, do them slowly. make sure the muscle is working. this also will help prevent stress on your spine. if you want to make the exercise a little more difficult, lean back and raise your feet. Hanging knee raise variations for ab development: hanging leg raise. captain's chair knee raise. parallel bars knee raise. hanging dumbbell knee raise. hanging toes to bar. hanging windshield wiper. in your workout: do this move first or second in your routine for 3 sets of 10 15 reps, or however many reps you can do. Lie flat on your back on the floor with your knees bent and your legs secured under a piece of heavy furniture or bench. place your hands by your chest. flexing your abdominals, raise your torso until you are in nearly a sitting position. retaining tension on the abs, lower your torso to the beginning position.
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