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Aric Sudicky
Resides: Calgary, Alberta
Age: 22
Height: 6ft
Weight: 205 pounds
Favorite Body Part: Abs!
Waist Size: 31"
** We were so impressed with Aric's Abs that we recently selected
him to appear on the
front cover of our new
ABS WORKOUT DVD
DIET: A typical school day
Meal 1) 3 egg whites, whole wheat bagel
Meal 2) lean whey protein shake (20g protein)
-weights between meals 2 and 3
Meal 3) post workout whey shake with ˝ cup large flake oats (50g
carbs, 50g protein)
Meal 4) grilled chicken breast, 1 cup of steamed broccoli
Meal 5) 8 oz sirloin steak, 1 cup brown rice, 1 cup mixed veggies
Meal 6) Slow releasing casein protein shake (20g)
Any college student who wants to get muscular can benefit from
this diet. Egg whites are cheap to buy in bulk, and whey/casein
proteins are also very affordable. I cook my meals the night
before class and bring them to school. I mix my protein shakes in
the morning and drink them during lectures.
Ab Workout:
To get great abs you MUST treat them like any other muscle group.
Stay in the rep range for maximum hypertrophy, 8-12 and reach
burnout within this rep range. The best way to accomplish this is
by performing various weighted crunches.
Exercise 1: Kneeling Cable Crunches
ARICS TIP:
your second exercise should be just like this, except pretend
there is a line running from each shoulder down to the opposite
knee. Twist your torso contracting your
obliques
during each repetition, pulling your elbow a few inches past your
opposite knee. Switch the side you twist to each time, going past
each knee once is considered 1 rep.
Exercise 2: Lying hip raises/leg raises
Stay in control and perform the raises nice and slow. Really
concentrate on contracting your lower abs for this one. Still
staying within the 8-12 rep range.
 Your lower abs are the toughest to isolate and grow. Use this
exercise on a regular basis. You can also lay on a weight bench
instead of the floor. Just make sure you’re pulling into yourself
at an elevated angle with your feel up in the air, attached to the
cable machine. You’ll be surprised how much weight you can do for
this one.
These are the main 3 that I currently do, but you can also try
laying on your back, legs fully extended with about a 5lb weight
between your feet. Do leg raises keeping your legs fully extended,
very slow, long negatives on the way down. I did this one for
about 2 months until I started these new cable exercises.
REMEMBER:
without a great diet and enough cardio, these growing abs muscles
will not look defined. All of these components are what combine to
give you a great six pack!
Exercise Program:
- 6 day cycle
- sets of 3-4, reps of 8-12 (to burnout for last set of each
exercise)
- Tempo: 1 second fast contraction, slow 3-4 second eccentric
phase
Day 1: Chest
Exercise 1) incline press with Smith Machine
Exercise 2) incline dumbbell press
-Last set using a spotter doing 6-7 second negatives
Exercise 3) flat bench dumbbell flys
Exercise 4) incline dumbbell flys
Exercise 5) (2 sets) “high” cable crossovers, putting cables
directly from the side of shoulders and crossing them in front of
your face (targets upper chest)
Exercise 6) (2 sets) “pec deck” flys to complete burn out, using a
spotter.
Finish with abs and cardio.
*** I am a firm believer that despite great scientific evidence,
super-setting 3-4min of cardio with abs works best for cutting fat
and adding definition. I treat my abs like a regular muscle group,
reps of 8-12 using dumbbells between my feet so I reach burnout
within my rep range.
Day 2: Back & Calves
Exercise 1) Seated lat pull-downs (5 sets)
Exercise 2) Seated cable rows
Exercise 3) Standing rows with Olympic bar
Exercise 4) Shrugs with Olympic bar (5-6 sets)
Exercise 5) Standing calve raises using weighted machine with bars
over shoulders
Exercise 6) Seated calve raises using machine
Day 3: REST
Optional: cardio and abs super-setting
Day 4: Arms (super-setting bi’s and tri’s)
Exercise 1) Seated dumbbell curls
Exercise 2) Tricep pushdowns
Exercise 3) Seated hammer curls
Exercise 4) one handed tricep pull-downs with palm facing forward
Exercise 5) One handed isolation curls (regular and hammer)
Exercise 6) dips, or skull crushers
Finish with abs and cardio (30min)
Day 5: Legs
Exercise 1) Free weight squats ( 5-6 sets)
Exercise 2) Seated squats using machine
Exercise 3) Lunges
Exercise 4) Stiff legged deadlift
Exercise 5) Hamstring curls
Finish with abs and cardio (30min)
Day 6: REST
Hope this gives you some insight into my diet and training!
Aric
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