Get Swole With This Abs, Traps, and Arms Routine

The cosmetic muscles are important to anyone who are trying to get swole.

What good is going to the gym if you aren’t trying to look the part?

This routine is a 4 day workout with emphasis on the cosmetic muscles.

A sample schedule would look like this:

  • Monday – Chest, Triceps, and Abs
  • Tuesday – Back, Biceps, and Traps
  • Wednesday – Off
  • Thursday – Abs, Traps, and Arms
  • Friday – Legs and Abs
  • Saturday – Off
  • Sunday – Off

This particular routine won’t utilize any special schemed such as drop sets or forced negatives, but there will be a massive pump you will have to fight.

Chest, Triceps, and Abs
Exercise Sets Reps
Dumbbell Bench Press 4 12
Incline Dumbbell Bench Press 3 12
Machine Flys 4 20
Close Grip Smith Machine Bench 4 12
Tricep Extensions 4 15
One Hand Overhead Tricep Extension 4 12
Weighted Decline Sit Ups 3 20
Rolling Planks 3 20


Back, Biceps, and Abs
Exercise Sets Reps
Weighted Pull Ups 4 12
Lat Pull Downs 3 12
T Bar Rows 3 12
Barbell Preacher Curls 3 15
Hammer Curls 3 15
EZ Curls 3 15
Rope Crunches 4 20
Weighted Crunches 3 20


Abs, Traps, and Arms
Exercise Sets Reps
Sit Ups 3 AMAP
Planks 3 ALAP
Dumbbell Shrugs 4 20
Barbell Shrugs 4 20
Face Pulls 4 15
Skull Crushers 3 12
Dumbbell Curls 4 12
Reverse Curls 4 8


Legs and Abs
Exercise Sets Reps
Leg Press 4 12
Leg Extensions 3 15
Leg Curls 3 15
Hack Squat Machine 3 12
Seated Calf Raise 4 15
Standing Calf Raise 4 15
Weighted Decline Sit Ups 3 20
Weighted Crunches 3 20

Workout Tips:

AMAP – As Many As Possible. Go to failure and if you’re man enough, keep going.

ALAP – As Long As Possible.

To Get Swole – Eat more food, get more protein in, and get some rest so you can hit the gym harder the next session.

Practice good form so you don’t take a visit to snap city, but don’t pick such a light weight you aren’t struggling with the weight.

Add more weight to the bar weekly, it’s the only way you can build more muscle and get stronger.


None of this shit happens over-night so don’t expect to put yourself through hell and be mad when you don’t see results in two weeks. This is a lifestyle and you better get used to the pain; it will be the only way you get jacked like you want.

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