The Abs Challenge - Week 11 - Pushing Movement

Week 11 Split it workout Pushing movement

all exercises are done in tri-sets

Tri-set example: perform 1a then move immediately to 1b followed immediately to 1c, then take a one minute break, repeat this for three rounds and then move on to the second tri-set

Understanding reps:
E.g. (20-15-12)
first tri-set: 20 reps
second tri-set: 15 reps
third tri-set: 12 reps

Perform this once a week, e.g. monday

1a Spiderman Pushup (20-15-12 reps)
1b Partial Dive Bomber (20-15-12 reps)
1c Toe Pushup (20-15-12 reps)

2a Shoulder Band Press (20-15-12 reps)
2b Arnold Press (20-15-12 reps)
2c High Deltoid Raise (20-15-12 reps)

3a One Arm Tri-Extension (20-15-12 reps)
3b Palms Up Tri-Pushdown (20-15-12 reps)

To Improve Results:
sprint for 20 seconds (85% of your max)
light jog for 30 seconds
repeat 6 times!

On your workout days if possible.

For updates www.arneltv.com
sign up to www.mensworkoutguide.com
for a support forum and online community visit www.theabsforum.com
bands obtained from bodylastics
www.beyondsixpackabs.com for more in depth stuff from Arnel at a small charge.

Respect to Arnel. Work hard people.

Category:

Sports

Tags:

• Week11
• Pushing
• home workout
• Abs challenge
• Arnel Ricafranca
• Band workout
• bodylastics
• six pack abs