Matt Christianer set the stage yesterday in Part I for having a set of python-like arms and a ripped midsection: track your macros, get your nutrition straight, set your priorities and be consistent with your eating and training if you want to see results. Now that you are “armed for battle” with the knowledge of what is required to get the job done, let’s take a look at the arm and ab workout that the first IFBB Men’s Physique pro uses to keep himself ripped and ready.
Triceps Rope Pushdowns – 5 sets x 12-15 reps. Great warm-up exercise!
Overhead Dumbbell French Press – 4 sets x 10-12
Reverse-Grip Skull-Crushers – 4 sets x 10-12
Reverse-Grip Pushdowns – 4 sets x 10-15
Preacher Curls With Barbell – 5 sets x 10-12
Standing Hammer Curls – 4 sets x 10-12
Bent-Over Spider Curls With Dumbbells – 4 sets of 10-15
Favorite Ab Exercises
Rope Crunch – 4 sets x 20-25
Matt’s Tip: Huge stretch with these, and breathe all your air out as you crunch.
Decline Bench Leg Raises – 4 sets x 15-20
Matt’s Tip: Advanced trainers can use a dumbbell between their feet.
Side Plank Crunch – 3 sets x 15 reps, each side
Matt’s Tip: These are all in the stretch and breathing as well, and a great way to shred your obliques!
“Sideways” by KB
“Say I Won’t” by Lecrae
“I Make War” by Tedashii
“Take My Life” by Thi’sl
Philippians 4:13 – “I can do all things through Christ which strengthens me.”
• First Men’s Physique IFBB pro in history
• 3X IFBB pro champion
• 2X Olympian
• Featured in Netflix docudrama, “The Perfect Physique”
• National and international cover model
Food and/or Cheat Meal:
“My favorite meal right now is poke [fish salad]. My favorite dessert is my fiancée’s delicious homemade apple pie with old-fashioned ice cream.”
Matt’s Supplement Stack
All supplements are from APS Nutrition
Matt Christianer is sponsored by APS Nutrition
Look for Matt’s “Epic Arms and Ripped Abs Workout” on Friday.