Matt Christianer: Armed for Battle

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.

Biceps/Triceps

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!

Matt’s Favorites

Songs:

“Sideways” by KB

“Say I Won’t” by Lecrae

“I Make War” by Tedashii

“Take My Life” by Thi’sl

Quote:

Philippians 4:13 – “I can do all things through Christ which strengthens me.”

Accomplishments:

• 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.”