3) SEATED ROTATION

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Why You Should Be Doing It

“Life and sport happen in the transverse plane, like when you put on your seatbelt or swing a bat,” says celebrity trainer Gunnar Peterson. “You need to train that way in the gym. Like the commercial says, ‘Keep crunching,’ but add in some side-to-side rotation to do everything better.”

How to do It

Sit on the floor holding a weight or medicine ball with both hands in front of you, elbows slightly bent. Start with your knees bent 90 degrees and feet on the floor (advanced trainees can raise their feet off the floor). Rotate the weight from one hip to the other in a continuous side-to-side motion, following the weight with your eyes and allowing your shoulders to rotate. Try to keep your legs from swaying side to side during the movement. It’s not just difficult in terms of coordination, but it will also give your stabilizing muscles a ton of extra work.

 

4) BICEPS LADDER

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Why You Should Be Doing It

On top of the crazy pump you’ll get, the ladder has a host of other benefits.“The biceps ladder is a great mass builder,” says editor Jim Stoppani. “First, it allows you to go heavier than you could with standard curls (using your own body weight). Second, you’re focusing on the negative of each rep, which will further stimulate growth. and finally, the ‘ladder’ aspect of the lift functions like a dropset, increasing your total number of reps to maximize blood flow to the biceps. One trip up the ladder and your biceps will be screaming.”

 

EXERCISES SETS REPS
Crush-Grip Dumbbell Bench Press 3-4 8-10
Superset With Barbell Bentover Row 3–4 8-10
Arched-back Pullup 3 6
Superset With Incline Barbell Press 3 6
Wide-grip upright Row 4 10-12
Seated Reverse-grip Overhead Triceps extension 4 10-12
Biceps Ladder 1 up the ladder to failu