Elite Workout (Day 3) - ARMS & ABS

Elite Workout (Day 3) - ARMS & ABS

WORKOUT OPTIONS:
- Do all exercises once, and then repeat 3 more times like a circuit (with a 10-second rest between exercises) OR
- Do each exercise for 3 sets (with a 1-minute rest between sets)

GOALS:
- For toning - aim for 15-20 reps per set
- For hypertrophy - aim for 8-10 reps per set
- For strength - aim for 3-5 reps per set

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Elite Workout (Day 3) - ARMS & ABS
  • Push-Downs - (All Views)
    00:30
    Push-Downs - (All Views)

    Push-Downs - (All Views)

    ///// PRIMARY MUSCLES WORKED

    TRICEPS
    - Triceps brachii, lateral head
    - Triceps brachii, long head
    - Triceps brachii, medial head

    FOREARMS
    - Anconeus

    ///// SECONDARY MUSCLES WORKED

    NECK
    - Levator scapula
    - Splenius capitis
    - Sternocleidomastoid
    - Scalenes

    SHOULDERS
    ...

  • Triceps Extensions - (All Views)
    00:30
    Triceps Extensions - (All Views)

    Triceps Extensions - (All Views)

    ///// PRIMARY MUSCLES WORKED

    TRICEPS
    - Triceps brachii, lateral head
    - Triceps brachii, long head
    - Triceps brachii, medial head

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - Posterior deltoid

    BACK
    - Latissimus dorsi
    - Teres major
    - Subscapularis

    CHEST
    - Pectoralis major...

  • Barbell Curls - (All Views)
    00:30
    Barbell Curls - (All Views)

    Barbell Curls - (All Views)

    ///// PRIMARY MUSCLES WORKED

    BICEPS
    - Biceps brachii
    - Brachialis
    - Biceps brachii, long head
    - Biceps brachii, short head

    ///// SECONDARY MUSCLES WORKED

    NECK
    - Sternocleidomastoid
    - Scalenes
    - Sternohyoid
    - Omohyoid

    SHOULDERS
    - Anterior deltoid
    - Middle deltoid
    ...

  • Concentration Curls - (All Views)
    00:30
    Concentration Curls - (All Views)

    Concentration Curls - (All Views)

    ///// PRIMARY MUSCLES WORKED

    BICEPS
    - [R] Biceps brachii
    - [R] Brachialis

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - [R] Anterior deltoid
    - [R] Middle deltoid

    BACK
    - [R] Trapezius

    CHEST
    - [R] Pectoralis major

    TRICEPS
    - [R] Triceps brachii, lateral head
    - [R] Triceps ...

  • Concentration Curls - (All Views) - LEFT
    00:30
    Concentration Curls - (All Views) - LEFT

    Concentration Curls - (All Views) - LEFT

    ///// PRIMARY MUSCLES WORKED

    BICEPS
    - [L] Biceps brachii
    - [L] Brachialis

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - [L] Anterior deltoid
    - [L] Middle deltoid

    BACK
    - [L] Trapezius

    CHEST
    - [L] Pectoralis major

    TRICEPS
    - [L] Triceps brachii, lateral head
    - [L] Triceps ...

  • Hammer Curls - (All Views)
    00:30
    Hammer Curls - (All Views)

    Hammer Curls - (All Views)

    ///// PRIMARY MUSCLES WORKED

    BICEPS
    - Biceps brachii
    - Brachialis

    FOREARMS
    - Brachioradialis

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid
    - Middle deltoid
    - Posterior deltoid

    BACK
    - Latissimus dorsi
    - Teres major
    - Teres minor
    - Infraspinatus
    -...

  • Incline Bench Sit-Ups - (All Views)
    00:30
    Incline Bench Sit-Ups - (All Views)

    Incline Bench Sit-Ups - (All Views)

    ///// PRIMARY MUSCLES WORKED

    ABS
    - External oblique
    - Rectus abdominis

    HIP
    - Tensor fascia lata

    QUADS
    - Rectus femoris

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Latissimus dorsi
    - Teres major

    CHEST
    - Pectoralis major
    - Serratus anterior

    GLUTES
    - Gluteus maximus
    - ...

  • Plank - (All Views)
    00:30
    Plank - (All Views)

    Plank - (All Views)

    ///// PRIMARY MUSCLES WORKED

    ABS
    - External oblique
    - Rectus abdominis
    - Internal oblique

    ///// SECONDARY MUSCLES WORKED

    GLUTES
    - Gluteus maximus

    QUADS
    - Rectus femoris
    - Vastus intermedius
    - Vastus lateralis
    - Vastus medialis

  • Hanging Leg Raises (Straight Leg) - (All Views)
    00:30
    Hanging Leg Raises (Straight Leg) - (All Views)

    Hanging Leg Raises (Straight Leg) - (All Views)

    ///// PRIMARY MUSCLES WORKED

    ABS
    - External oblique
    - Rectus abdominis

    HIP
    - Tensor fascia lata

    QUADS
    - Rectus femoris

    ///// SECONDARY MUSCLES WORKED

    GLUTES
    - Gluteus maximus
    - Gluteus medius

    HIP
    - iliotibial band

    QUADS
    - Vastus intermedius
    - Vastus lateralis

    HA...

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