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This is an advanced abs workout (phase 2), focused on building abdominal strength and more defined muscles. If you follow this routine and leave a proper amount of time to rest, you will produce favorable gains. This program is a follow-up to the original plan that was published back in 2013.
With this workout you will train your abs 3 days a week, with each day focusing on a full abdominal workout with either free weights, machines, or no weights at all.
The main focus is to be able to perform between 10 to 12 repetitions for each abdominal exercise for a specific training day.
*** Note :
You can add a dynamic warm-up prior to the workout. Follow this with a few low repetition sets targeting the abs to prepare them for the upcoming workout.
Stay Strong Together,
MICHAEL WOOD, CSCS
Jefit
Cable Kneeling Crunch
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2x10 reps |
rest: 60s
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Cable Russian Twist (Stability Ball)
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2x10 reps |
rest: 60s
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Cable Wood Chop
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3x10 reps |
rest: 60s
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Cable Lying Crunch
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3x15 reps |
rest: 60s
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Medicine Ball Two-Arm Overhead Throw
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3x15 reps |
rest: 60s
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Crunch
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2x10 reps |
rest: 60s
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Leg Raise
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2x10 reps |
rest: 60s
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Toe Touches
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3x12 reps |
rest: 60s
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Hanging Knee Raise
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3x12 reps |
rest: 60s
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Medicine Ball Throw (Stability Ball)
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3x12 reps |
rest: 60s
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Weighted Crunch
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2x15 reps |
rest: 60s
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Weight Plate Rotation
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2x15 reps |
rest: 60s
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Bench Weighted Decline Crunch
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3x12 reps |
rest: 60s
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Barbell Ab Rollout (Kneeling)
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2x12 reps |
rest: 60s
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Medicine Ball Decline Two-Arm Overhead Throw
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2x12 reps |
rest: 60s
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