Ab, Bicep & Pec Workout

Resistance training exercises for your abs, biceps and pecs will shape those muscles while adding lean muscle to raise your metabolism and increase strength. You can include exercises for these muscles as part of a full-body same-day workout or work them on a separate day in a split-training routine.

Training Recommendations

Choose what your primary goal for your workout is and then you can determine how many sets and repetitions to perform. To build strength, perform two to six sets of no more than six repetitions. If you want to build muscle size, perform three to six sets of six to 12 reps. For muscular endurance, perform two to three sets of 12 or more reps. In general, you should exercise your biceps and pecs two days per week on non-consecutive days. Work your abs three to five days per week for better results to your midsection, according to Dr. Len Kravitz of the University of New Mexico.

Exercise Ball Crunch

The exercise ball crunch will work the rectus abdominus, transverse abdominus and obliques. Sit on an exercise ball and walk your feet out until your lower back is pressed in the ball. Place your hands behind your head and lay back over the ball. Exhale, contracting your abs and pulling your head and shoulders away from the ball. Inhale and relax back to the start position for one complete repetition.

Standing Barbell Curl

The barbell curl is an effective exercise to challenge your biceps. Choose a pre-weighted barbell or load the appropriate amount of weight on a barbell and secure it. Hold the bar slightly wider than shoulder-width with your palms facing forward. Keep your upper arms next to your body throughout the entire movement. Exhale and bend your elbows, drawing the weight up toward your shoulders. Inhale and release the weight back to the start position for one complete repetition.

Dumbbell Bench Press

For your pecs, sit on a flat bench with a dumbbell in each hand. Lie back on the bench with your feet flat on the floor, or bend your knees and place your feet on the bench. Straighten your arms toward the ceiling, looking at the backs of your hands. Bend your elbows, keeping the weights over your elbows the entire time. Stop lowering your elbows when you feel a slight stretch across your chest. Press the dumbbells back up to the start position for one complete repetition.