The Essential Exercises Series: Part 2 -- Triceps

Horseshoe Triceps

Ripped-Up, Toned Female Arms

I don't care what anyone says...if you want powerful, ripped-up, well-defined arms, building a strong set of triceps needs to be your number one priority (I hate to say it, but they're even more important than biceps). Don't worry, the guy above is a bodybuilder (Jeff Rodriguez), so don't get too discouraged...

Triceps Anatomy

The reality is that developing a set of horseshoe-esque, toned-up triceps is ridiculously impressive, looks sexy, and projects Hulk-like power and strength. Developing them also requires precise, well-rounded training that emphasizes the entire triceps muscle. In fact, the triceps isn't one muscle, it's actually comprised of three different heads--the lateral head, medial head, and long head--which together form the larger "triceps" muscle group. In order to build fully-developed, cut-up triceps and get that incredible horseshoe-shaped look, it's essential to hit each of the three heads as hard as possible in every single triceps workout (otherwise you get imbalanced, awkward looking triceps).

Here are my top 5 exercises for building ginormous, powerful, horseshoe-shaped triceps. Each exercise hits all three heads to a certain degree, but some are better than others at activating each head. Incorporate these exercises into your arms routine and I promise you that not only will your triceps begin to pop out and add some awesome definition/size, but it'll also bump up your bench press and other chest & shoulder exercises.

The Big 5

1. Triceps Dips. If you want big triceps, dips are absolutely essential. Dips are fantastic for hitting all three heads at once, and they're one of the only exercises that effectively blasts all three heads simultaneously (along with the closed-grip bench press, which is # 2). Also, unlike cable exercises and a lot of other isolation triceps exercises, dips allow you to overload your triceps with a significant amount of weight. After all, more weight lifted = more muscle gained.

Form: Make sure to lower slowly all the way down until your triceps are parallel to the ground. At the top of the movement, squeeze your triceps hard for 1 second.

Below are two different variations. The bench dip (the top picture) is significantly easier and a much better option for beginners. The bench dip is also a great exercise for building up endurance and really blasting your tris hard at the end of a workout. Traditional dips like the ones in bottom picture allow the body to handle more weight, and thus are much better for building muscle mass. Once you're able to get 12 reps in a set increase the weight by using a weight belt and weight plates.

http://www.exrx.net/WeightExercises/Triceps/BWBenchDip.html

http://www.exrx.net/WeightExercises/Triceps/WtTriDip.html

2. Closed Grip Bench Press. The Closed Grip Bench Press is another great exercise that destroys all three heads of the triceps at once. Closed grip bench presses are also phenomenal for adding definition to the inner chest and creating that really nice line of separation between the two pecs. The CGBP allows the tricpes to handle a huge amount of weight, which results in quick muscle and strength gains.

Form: Your hands should be spaced closed together at the middle of the bar, about 1 foot apart. Your elbows should be tucked in close to your torso throughout the movement and should not stick out to the sides at all. Slowly lower the weight down until your triceps are parallel to the ground, hold for 1 second at the bottom, and accelerate back upwards. 

http://www.exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html

3. Skull Crushers. Skull crushers, aka Barbell Lying Triceps Extensions, work primarily the long and medial heads of the triceps. Building up the long head adds size to the inner-bottom portion of the arm, which helps add overall height to your arms. It'll also make your arms come out bigger if you ever decide to measure them...having a well-developed long head can push you from a meager 18 inches to the big 2-0. Just sayin'...

Form: Load an EZ bar with weight plates, lay down on a flat bench, and extend your arms straight overhead. Without moving your upper arms at all, slowly bend your arms at the elbow and lower the EZ bar back beyond your head until your arms hit a 90 degree angle. Forcefully extend your arms upwards and hold the contraction at the top for 1 second.

Some people like to lower the weight directly to their forehead. I prefer (and recommend) lowering the weight behind your head because it'll take a lot of stress off of the elbow joint and displace it all onto the triceps. I also kinda like not having to worry about crushing my face like the name implies...

http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExtSC.html

4. Overhead Lateral Triceps Extension. Overhead Lateral Triceps Extensions are awesome for destroying the lateral head of the triceps, which is critical for building up a dense, well-shaped horseshoe (they also hit the long head hard, the other half of the horseshoe). I love overhead lateral triceps extensions because they really allow you to feel a nice stretch on the way down and a powerful contraction on the way up.

Form: Start by raising one arm vertically overhead. Slowly bend your arm at the elbow and lower the dumbbell sideways behind your head. Make sure to keep your upper arm completely stationary and locked in placed! Lower slowly for 2 seconds, hold at the bottom for 1 second, and then squeeze your triceps hard at the top of the movement.

http://www.exrx.net/WeightExercises/Triceps/DBOneArmTriExt.html

5. Reverse One-Arm Cable Triceps Extensions. These are my favorite triceps exercise ever! They emphasize the medial head, which adds length to the triceps and helps builds size around the elbow joint. I also find that I can pump out an insane squeeze at the point of contraction.

Form: Set up a cable station with a one-arm handle attachment so that the handle is as high as possible on the rack. Tuck your arm and elbow tightly into your torso and keep it there throughout the entire movement. Your upper arm should NOT move at all! Grab the handle with a reverse grip (underhand grip, palm facing upwards), bend at the elbow, and squeeze your triceps hard at the bottom of the movement. Hold the contraction for 1 second. On the way up slowly raise the cable all the way to the top and repeat the movement.

http://www.exrx.net/WeightExercises/Triceps/CBOneArmPushdown.html

Parts 3-7 coming soon...fit it up for now.

The Essential Exercises Series

Part 1 - Biceps

Part 2 - Triceps

Part 3 - Shoulders

Part 4 - Chest

Part 5 - Abs

Part 6 - Back

Part 7 - Legs

The Essential Exercises Series: Part 1 -- Biceps

Muscles are complicated...constructing a well-balanced, effective workout plan that hits every part of those complicated muscles is absolute chaos. Well, at least chaos simplified by me.

Workout routines need to not only include exercises and movements that hit each individual muscle group (arms, legs, abs, chest, etc.), but they also have to include exercises that, when combined, hit every single part of every single muscle. The triceps might seem like a small muscle, but it actually has 3 different parts--or muscle heads--each of which is activated differently by different exercises. Confusing, huh? That's where choosing the right combination of exercises comes in. After all, who'd ever wanna neglect the lower abs, anterior deltoid, or brachialis!?

Choosing the right exercises for any workout plan is, in my opinion, one of the most critical steps for maximizing muscle growth and building well-developed muscles. Google "the best biceps exercises" or "the best exercises for six pack abs"...I guarantee you that each of the search results will recommend a different combination of exercises. It's ridiculously confusing, and as a result people end up overworking their muscles and wasting time on exercises that don't produce anywhere near the results desired.

In light of the confusing universe of weight-lifting exercises I'm launching my 7-part "Essential Exercises Series," which lays out what I believe to be the 5 most effective, foundational exercises that should be staples in every single workout routine. These exercises are the best-of-the-best, professional grade. They'll blast your muscles fully and produce results in the shortest amount of time possible...I'm talking kickass results fast. The 7 parts include:

1. Biceps
2. Triceps
3. Shoulders
4. Chest
5. Abs
6. Back
7. Legs

On to building beefy biceps...

Part 1. Biceps















What's colloquially referred to as the "biceps" muscle is actually a lot different than what most people think. In reality the biceps only makes up about 1/3 of the arm--the triceps and deltoid (shoulder) make up the other 2/3--and it's comprised of 3 muscles: the biceps brachii, brachialis, and brachioradialis. If you want toned-up, titanic-sized arms, it's essential that you hit all 3 parts of the "biceps," in addition to the triceps and deltoids (that's saved for parts 2 and 3).

For all biceps exercises, it's 100% necessary that you follow a 2-2 tempo--that is, raise the weight for 2 seconds going up and lower the weight for 2 seconds going down.

The Big 5 (in no particular order):

1. Standing Barbell Biceps Curl. Hits primarily the biceps brachii (the big muscle you flex), but also does a fantastic job of hitting the entire biceps region all at once. Keep your elbows tucked in against your torso, keep your back straight, and squeeze your biceps at the top of the movement. Do NOT rock your body and use momentum during the lift...all that does is NOT work your biceps. Space your hands about shoulder width apart, directly outside of your thighs.

http://www.exrx.net/WeightExercises/Biceps/BBCurl.html

2. Chin Ups. Chin ups work your back, specifically your lats, but they also do a great job of blasting all 3 parts of the biceps, as well as the forearms. Make sure that you lower all the way down  so that your arms are fully extended, and raise yourself all the way up until your biceps are fully contracted. Once you're able to do 12 chin ups in a set, start adding weight plates (using a chain weight belt) to up the intensity and difficulty. Space your hands about shoulder width apart.

http://www.exrx.net/WeightExercises/LatissimusDorsi/WtChinup.html

3. EZ Bar Biceps Preacher Curls. EZ Bar >>

EZ bar biceps preacher curls are one of my absolute favorite ways to emphasize the brachialis, which adds thickness and width to the biceps, as well as to isolate the inner and outer heads of the biceps brachii muscle (so that when you flex, your biceps mound looks like it has two distinct parts). Oh...they also produce a ridiculously amazing skin-tearing pump...mmmm. Sit at a preacher bench so that your armpits rest comfortably at the top of the pad. First do 2 sets with your hands spaced widely apart, and then 2 do sets with your hands spaced with a narrow grip (in the video he uses a narrow grip). By changing up the spacing you're effectively hitting both "heads" of the biceps brachii. Make sure to lower all the way down...

http://www.exrx.net/WeightExercises/Brachialis/BBPreacherCurl.html

3a. EZ Bar Reverse Preacher Curls. Same setup, but instead of using an underhand grip use an overhand grip. In simple terms, flip your hands over after you're done with the sets of regular EZ bar biceps preacher curls. The reverse variety emphasizes mainly the brachioradialis and forearms. They're much more difficult, so make sure to use less weight.

http://www.exrx.net/WeightExercises/Brachioradialis/BBReversePreacherCurl.html

4. Incline Biceps Dumbbell Curls. These produce the most INSANE burn I've ever felt in my life. If you do them right, it'll legitimately feel like acid is bubbling up in the belly of your biceps muscle. LOVE IT! Incline biceps dumbbell curls are fantastic for emphasizing the lower part of the biceps brachii, giving the biceps a really full, long, sleeve-busting look. Set the bench to a 60 degree angle initially (if you're feeling really strong and want to make it more difficult, set the bench to 45 degrees) and supinate during the motion--at the bottom of the motion start with your palms facing inward towards your legs, and gradually throughout the motion rotate your palm so that it faces forward. The twisting motion makes sure that the motion not only hits the biceps brachii, but also the brachialis.

http://www.exrx.net/WeightExercises/Biceps/DBInclineCurl.html

5. One-Arm Dumbbell Hammer Biceps Curls. Dumbbell hammer biceps curls are the best exercise for putting a lot of stress on the brachialis--the muscle primarily responsible for adding width to the biceps. Set up a preacher bench so that your armpit is comfortably resting at the top of the pad and the hold the dumbbell with a neutral grip (palm facing outward). Lower down all the way...

Check back for parts 2-7 of "The Essential Exercises Series" over the coming days. Stay fit for now...

The Essential Exercises Series

Part 1 - Biceps

Part 2 - Triceps

Part 3 - Shoulders

Part 4 - Chest

Part 5 - Abs

Part 6 - Back

Part 7 - Legs

Incinerate Fat With This Intense Full-Body Workout Plan

Burning fat is all about pumping up the intensity...TURBO intensity. Well guess what? That's exactly what you're getting from this high-powered, metabolism-boosting, full-body workout. Do this workout 3x per week, plus a day of cardio in between each workout, and you'll transform your body into a full-fledged fat-burning furnace (not to mention you'll pack on solid new muscle too). That's right--you'll eviscerate stubborn body fat around the clock to the point where it begins to melt off, revealing your gorgeous, cut-up musculature below. Commence ripped-ness.

The Workout
** Rest 30 seconds between each set. Shorter rest = higher intensity.
** It's intense--make sure your body and heart is able to handle each exercise. If you feel lightheaded stop.
** Do this workout 3x per week and take at least 1 day in between each fat-blasting workout. Do traditional cardio 2x per week. (E.g. Sample schedule: Workout, Cardio, Workout, Cardio, Workout, OFF, OFF)
** This is for girls and guys. I don't discriminate =p


1. Barbell/Dumbbell Deadlifts - 2 sets, 12 reps. Make sure not to arch your back. You can get my full guide to perfect deadlift form here. Feel free to choose either dumbbell or barbell deadlifts.

Barbell deadlift

2. Goblet Squats - 2 sets, 12 reps. A variation of the traditional squat that puts more emphasis on the shoulders, chest, arms, and abs. It's also easier to perform and safer for beginners. Get LOW!

3. Bicycle Crunches - 1 set, 30 seconds. Touch your elbow to your knee during each rep.

Superset it (do it immediately afterwards with no rest) with...
3a. Plank - 1 set, 30 seconds. Get that butt down.

4. Dumbbell/Kettlebell Snatches - 2 sets, 12 reps per arm. Start low and explode upwards, thrusting the dumbbell overhead. Lock out your arm overhead for one second and repeat. Some people prefer using kettlebells instead of dumbbells, either works well--your persornal choice.

5. One-Arm Dumbbell Rows - 2 sets, 12 reps per arm. Row the dumbbell until the top of your arm is parallel with your back, hold it for 1 second at the top.

http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

6. Box Marches - 1 set, 45 seconds. Go hard, go fast, go intensely. Faster than the guy below if possible.

http://www.exrx.net/Plyometrics/BoxMarchHigh.html

7. Dips - 2 sets, 12 reps. Use the assisted dip machine if you're unable to do 12 reps with your body weight..

Body weight dip

Assisted dip

8. High Intensity Interval Training (HIIT) Cardio - 14 minutes on the treadmill, or outdoors on a track. Finishing up with REALLY INTENSE interval cardio allows the body to access the really deep, stubborn fat stores that are really difficult to burn off. You know...the kind that's plastering the crevices of your abs. This is full-blown fat incineration put into high gear.

• 2 minutes walking warm-up (~3MPH)
• Interval 1: 30 seconds all out sprint. Judge what MPH is a sprint for you based on your own level of cardiovascular fitness. I sprint at 12 MPH--choose a level that's intense and makes you work hard, but make sure it's safe.
• 1 minute walking (~3MPH)
• Interval 2: 30 seconds all out sprint
• 1 minute walking (~3MPH)
• Repeat 4 more intervals
• 3 minute walking cool-down (~2.5 MPH)

The ULTIMATE Six Pack Abs Workout

Want a six pack like Ryan Reynolds!? Do this routine 2-3x per week...I PROMISE you that you'll start seeing abs within a few weeks, and monster abs within a few months (assuming that your body fat % is low enough). This routine hits everything: the six pack muscles, the lower abs, the obliques, and even the transverse abdominis -- the part that sucks your whole torso in nice and tight. It's like a salad of abtacular proportions...its got everything you could ever want all in one. It's gonna hurt like the hell the day after, but oh man...progress has never felt so good before!



The Routine:

How to do everything:


1. Hanging Leg Raises - Keep your legs straight.

If that's too hard, try... Roman Chair Leg Raises

2a. Hanging Knee Raises

3. Weighted Swiss Ball Crunches - Hold a plate or medicine ball behind your head. Once you're able to do 20 reps with a given weight increase the weight by 2 pounds. Keep upping the weight as your abs get more and more beastly...

4. Decline Weighted Sit-ups - Hold a plate or medicine ball on your chest. Once you're able to do 15 reps with a given weight increase it by 2 pounds.

4a. Russian Twists. Use a decline bench with a weighted medicine ball. If it's too difficult at first start off on a flat bench and work your way up. Like everything else...up the weight when you're able to do 10 reps.

5. Oblique Holds - Lay on one hip and prop up your upper body with your forearm. While holding a dumbbell between your feet, raise your legs about 6 inches off of the ground, SQUEEEEZE your obliques, and hold the position for 30 seconds. Switch to the other side.

6. Weighted Leg Lifts - Hold a dumbbell between your feet. Once you're able to get 10 reps up the weight.

7. 1-arm Planks - Try not to lean too much to one side, stay as flat as possible and squeeze your core tight.

If that's too hard try... The Plank

7a. Side Knee Tucks - Almost there...two more sets. It's the exercise at the :30 second point.

8. Cable Crunches - Last one...really squeeze your entire core together and hold it for 1 second during each rep.

The Best Biceps Exercise Ever -- The Incline Dumbbell Curl

Do you want a pair of massive, ripped, veiny, skull-crushing biceps!? Start doing incline dumbbell curls. Incline dumbbell curls, in my opinion, are by far the best biceps exercise of all time...they work stupidly well. After one set you'll get an INSANE pump, feel a ridiculous burn, and your biceps will look noticeably bigger and fuller (from all the blood rushing into your biceps, volumizing the muscle cells with water and nutrients). You'll probably start hating me a little bit for the crazy burn you'll get, but ohhhhh man do they work well.

As far as biceps exercises go, incline dumbbell curls are so effective because:

1. They force you to move through a full range of motion
2. You can't use your back or momentum to help make it easier

It's all biceps, baby! That equals one intense, effective, kickass biceps exercise.

Add 3 sets x 10 reps of incline dumbbell curls to your biceps routine. I prefer to alternate arms (lift the left arm, then the right arm, then the left arm, etc.), but you can also do two arms at the same time.

These are difficult so start with a weight that's about 10 pounds lighter than what you use for a traditional biceps curl. Please...so that you don't kill me a little bit inside...lower the dumbbell slowly and lower it all the way down!

Video: Proper Bench Press Form

Every time I'm in the gym I see people bench pressing incorrectly...and it sucks because they're cheating themselves out of getting the best chest workout possible. Not only does bad form reduce the amount of stimulation on the chest muscles, but it also puts excessive stress on the shoulder girdle and/or arms. By doing this you risk injuring the shoulders, lose a lot of power, and insufficiently work the chest muscles. If you dumbbell/barbell bench press regularly, watch this video and make sure your form matches up. A little change can make a HUGE difference.

Use This Routine to Increase Your Vertical Leap and GET UP!

Here's a promise for ya...if you follow this routine I guarantee that you'll be able to develop ups like Adrian Wilson (Arizona Cardinals).

Ok, so I lied...maybe not that high, Adrian Wilson's vertical leap is freakishly ridiculous. What I can promise you though is that if you follow this routine once, or better yet twice a week in place of your leg workout, it'll help you develop lower body power, explosiveness, and flexibility that'll translate into a higher vertical leap. I've used this for about three months now and I've added over a foot to my vertical. A few months back I could barely touch the bottom of the backboard, now I can hit rim. Another three months and I'll be dunking!

The Routine

Flexibility!


The first major component of my vertical leap routine is developing lower body flexibility. This means opening up your hip flexors, lengthening your hamstrings, and further developing the range of motion of your quads, glutes, and calves. When your range of motion is limited, especially in the hips, it limits the amount of power and force that you can generate with your lower body. Think about it, if you wanted to punch something as hard as humanly possible, I'm talking an angry punch, would you bend your arm only slightly and punch, or cock your elbow all the way back past your chest and explode forwards? I think the latter. It'd probably hurt a lot more. By increasing the flexibility of your lower body it'll increase your range of motion, let you squat lower, and ultimately enable you to more powerfully explode upward.

As a means of increasing flexibility, I'm a big fan of using both static stretching and dynamic stretching. Static stretching is simply when you stretch a muscle and hold that stretch for 20-60 seconds, think a typical quad stretch. This type of stretching is really advantageous in the long run because it allows muscles to elongate plastically, or stay stretched/lengthened permanently. Static stretching is ideal right after your workout because of that fact that the core temperature of muscles is elevated, which allows them to more effectively become stretched permanently. Not only that, but static stretching post-workout can help decrease soreness. Static stretching is also the ideal way to increase flexibility when you're not working out (i.e. in your home).

Dynamic stretching is often known as an active warm-up, which involves short bursts of deep stretches that temporarily expand the body's range of motion (e.g. high knees or walking lunges). Dynamic stretching is ideal as a warm-up pre-workout because it helps decrease the risk of injury and increases the strength of muscular contractions. One noted study at Wichita State University concluded that dynamic stretching allowed athletes to jump significantly higher than those who stretched statically before their workout. On average participants jumped 56.70 cm when they stretched statically, whereas they jumped 61.48cm when they stretched dynamically. That's pretty ridiculous...athletes jumped 8.5% higher just by changing the way they stretched!

The Stetching Plan!

• Pre-workout Dynamic Stretching (this should only take about 5 minutes)
• High Knee Hugs - 60 seconds 
• Walking Heel to Butt - 20 per side
• Leg Cradle Walks - 20 per side
• Spiderman Stretch - 10 per side
• Inchworms - 10 reps
• Post-Workout & Off Day Static Stretching (Do this after your leg routine, and as many days as possible separate from your workouts)
• Standing Quad Stretch - 2x per leg, hold for 30s (Image)
• Standing Hamstring Stretch - 2x per leg, hold for 30s (Image)
• Kneeling Hip Flexor Stretch - 2x per leg, hold for 40s (Image)
• Lying Glute Stretch - 2x per leg, hold for 30s (Image)

Strength-Training + Plyometrics

If you wanna jump like MJ, developing explosive power is critical. One of the best ways to do that is through a combination of intense, heavy strength training and plyometrics. I'm sure you're familiar with strength-training, but plyometrics is a less well-known training technique. Plyometrics, also known as "jump-training," is a popular method of training primarily used to improve sports performance, especially in basketball, soccer, and track & field, which focuses on developing power, explosiveness, and acceleration. Plyometric training is based off of the idea that muscles that are stretched immediately before they contract concentrically (flexing a muscle is considered a concentric contraction, e.g. curling a dumbbell) will contract faster and with more force. Think of it like a spring, if you push a spring down as far as possible it's gonna explode upwards with tremendous force and velocity...now apply that principle to your legs. By squatting down and immediately jumping up as high as possible, again and again, you generate a ton of force. 

As for the strength training component, all of the exercises should be done at low reps (4-8) with heavy loads. Lifting heavier weights for fewer reps is the primary way of increasing muscular power, strength, and explosiveness. Here goes, get ready, it's intense!

1. Barbell Squats - 1x8 reps, 2x6 reps, 1x4 reps. Lower slowly, explode upwards quickly.
2. Romanian Deadlifts - 4x6 reps. Make sure your knees are bent slightly, don't let your back arch.
3. Weighted Wall Squats w. Ball- 2x8 reps. Hold dumbbells in your hands, your lower back should touch the exercise ball. Go parallel to the ground, get low!!
4. Standing Calf Raises - 2x8reps, 1x6 reps, 1x4 reps
5. Leg Press - 2x6 reps. Don't lock your knees.
6. Weighted Plyometric Jump Squats - 3x10 reps. Start with no weights until you learn the form, gradually make it more difficult by holding dumbbells and jumping.
7. Box/Step Jumps - 3x10 reps. If you have Step equipment start by raising the step up to a comfortable height. The goal is to keep progressing by gradually making the step higher and higher. If you don't have access to a Step equipment you can use a bench or box (the step equipment is the colorful boxes + platform in the video below).
8. Lateral Box Jumps - 1x8 reps per side. Use a low step or box and move quickly from side to side.

Your legs might hate you after this, but trust me, you'll be well on your way to jumping much higher than you've ever been able to before. Even if you don't care about increasing your vertical leap, this is still a kick-ass leg workout that'll build your quads, hamstrings, calves, and butt, increase your flexibility, and shred off a ton of body fat.

The Best Oblique Workout to Get Ripped Up Abs

If you're looking to build up your obliques or get that sexy, deep v-cut, start adding these three exercises into your ab routine. Often times people focus primarily on the rectus abdominis, aka the 6-pack muscles, but they totally neglect the obliques. Because they lack an emphasis on their obliques they develop a core that's imbalanced and looks like it lacks width. 

What's great about the combination of these three exercises is that they use a variety of angles, motions, and contractions to really shock your core into new growth. I guarantee that if you start doing these exercises regularly, on top of following a healthy, nutritious diet, you'll start seeing a shredded, powerful pair of obliques begin to develop.

Exercise 1 - Weighted Oblique Static Holds

Lay on one side of your body and slowly crunch your legs and torso towards each other. Really squeeze your side/obliques. At the peak contraction point, or the point where you're squeezing the hardest, hold it there for 45 seconds. Don't worry if you're unable to get 45 seconds right away, hold it for as long as you can and slowly build up to 45 seconds over time. Repeat for the other side.

Once you're able to do 45 seconds comfortably, add a light dumbbell between your feet. Start with 5 pounds and continue to progress as it gets easier and easier.

Easy - No weight, hold for 45 seconds

Medium - 5 pound dumbbell, hold for 45 seconds

Hard - 10 pound dumbbell, hold for 45 seconds

Pro - 12 pound dumbbell, hold for 60 seconds

Exercise 2 - Side Planks With Knee Pull

Start by propping your body up on one arm, while raising the other arm straight up in the air. By raising the opposite arm you're stretching out and isolating the obliques. Stagger your feet so that the top foot is on top/in front of your bottom foot. While keeping your body perfectly straight, bring your bottom foot as far into your chest as possible. Hold your knee in your chest for 1 second and repeat the motion.

Do 15 reps per side, or as many as you can. Make sure to keep your body straight!!! As this starts to get too easy try to hold your knee into your chest for longer than 1 second. 

Easy - 10 reps per side, hold for .5 second

Medium - 15 reps per side, hold for .5 second

Hard - 15 reps per side, hold for 1 second

Pro - 15 reps per side, hold for 2 seconds

Exercise 3 - Decline Russian Twists


Find an ab bench and set it to a 45 degree decline. Lean back, tighten your core, and make sure to maintain good posture. Don't arch your back!! A great way to check your form is to puff out your chest and squeeze your lower back. Once in position extend your arms straight out in front of you and slowly rotate back and forth from the left to the right.  


Aim for a total of 20 twists. Once this gets too easy, make it harder by holding a weight plate or medicine ball in your hand.


Easy - 10 twists, no weight
Medium - 20 twists, no weight
Hard - 20 twists, 10 pounds
Pro - 20 twists, 20 pounds

The DiSanto Spartacus Ab Challenge

Dun... dun ta dun...dun dun dun dun...dun! Here comes the hardest thing since the 300 workout, and I'm not talking about massive rocks or bamboo. It's the DiSanto Spartacus Ab Challenge. It's coming for you...can you handle it?

The DiSanto Spartacus Ab Challenge is something I've been developing for about a month or so and finally it's ready for the world to embrace. It's designed to be intense, grueling, painful, and most of all REALLY FREAKING HARD! This challenge is only for the ab-adept...people with abs capable of eating small animals...and those who believe their abs are beastly enough to make it onto the list of the elite. It WILL dominate the weak. So far I'm the only one on it...it's lonely over here. Come join me, but proceed with caution.

I'm going to dedicate a tab on the title bar to those who've completed the challenge. Be honest, but if you're able to complete it shoot a message my way about your experience and I'll add you to the list. If you wanna be really cool, take a video of yourself in action. If you're able to beat it and actually send me a video proving it, I'll even write up a quick post praising your super-human abdominals.

The Rules: There aren't many.

1. Rest 30 seconds maximum between each set
2. You MUST complete the exercises in the correct order.
3. You MUST complete every required rep, set, and second for each exercise.
4. You MUST use perfect, deliberate form.
5. You MUST use the required amount of weight for the exercises that require weights.

The Challenge

Exercise	Sets	Reps/Time
Hanging leg raises (Ab straps or captains chair)	2	12
Weighted decline sit-ups (weight plate on chest, 10 lb guys/5 lb girls)	1	20
Bicycle crunches	1	45 seconds
Weighted windshield wipers (barbell or dumbells, 90 lbs total guys/40 lbs total girls)	1	15
Renegade rows (25 lb dumbbells guys/10 lb dumbbells girls)	1	30
Split-leg toe touches	1	15 per toe
One arm planks	1 per arm	30 seconds
Side scissor planks	1 per side	25 seconds
Sprinters	1	15 seconds

Hanging Leg Raises: Keep your legs straight, do not bend your knees very much. Legs must come up at least parallel to the floor (you don't need to go higher). The girl in the YouTube video below uses a pull up bar. Feel free to do it the same way, otherwise you can use ab straps or a captain's chair.

http://www.youtube.com/watch?v=LCr9nlgMeXo&feature=related

Weighted Decline Sit-Ups: Hold a weight plate or dumbbell on your chest. Ascend and descend slowly and under control, squeeze your abs at the top.

http://www.youtube.com/watch?v=ZofTk8OuTKE

Bicycle Crunches: Touch your elbows to your knees. Feel free to go faster than the girl in the video, but make sure you're getting those touches in.

http://www.youtube.com/watch?v=vPKXFarXbys

Weighted Windshield Wipers: Perform this correctly by using form that's a combination of video 1 and 2. 

1. Perform the motion like the guy in video 1, except I want you touching your feet to the floor on both sides and adding a leg lift in the middle. Go all the way left and touch > go all the way right and touch > do a leg lift from the middle. That's 1 rep. 

2. Watch the guy in video 2. Hold a barbell or 2 dumbbells in your hand while you perform the motion in step 1. 

1. http://www.youtube.com/watch?v=A6TM2vL1w04

2. http://www.youtube.com/watch?v=EEMY1SS6czw

Renegade Rows: Tighten your core, bring your triceps up to the side of your torso.

http://www.youtube.com/watch?v=5fgUXmmtEXs

Split-Leg Toe Touches: Touch your toes during every rep. Try not to throw yourself forward and use too much momentum.

http://www.youtube.com/watch?v=V98EB_klew0

One Arm Plank: I couldn't find an exact video but the one below is close enough. Raise one arm and hold it up for the duration (don't briefly raise it off the floor like he does). Keep your back perfectly straight.

http://www.youtube.com/watch?v=B_pk0vEOIFY

Side Scissor Plank: Same form as the guy in the video, except I want you to hold your leg at the top of the movement (don't move it up and down). You should look like an open pair of scissors. Keep your top leg as far up as possible, at least higher than your torso.

http://www.youtube.com/watch?v=wzlJq5WYGis

Sprinters: Get your chest all the way up, elbows should go past the knee.

http://www.youtube.com/watch?v=DGqgy-Dhluk&feature=related 

That's everything. Best of luck, you'll need it. If you try it and can't even come close to finishing it don't be discouraged. Make it a goal to build up strength so that you can eventually complete it. More than anything this is a kick-ass ab workout that really works every part of your abs from a variety of angles. Keep at it and you'll eventually get it done.