Advanced ABS Workout

--- Advanced ABS Workout---

A full ABS workout- treated like any other body part, that abdominals workout is designed to target the entire core section and will be treated like you are training any other body part. I would suggest this routine 2 times per week; you will need to allow recovery time for your abs to grow. Yes, I understand abs are made in the kitchen, I won’t argue that but at the same time you want to physically build those abdominal muscles so you can get them to pop after all that discipline in the kitchen.



Reminder- No 90 degrees garbage….CURL HIPS TOWARDS CHEST to actually hit lower abs otherwise you are wasting your own time!

•  6 Sets of Lying legs raises (either DB between feet or ankle attachment hooked to cable pulley system at bottom) REP RANGE- 10-12 increase weight by 2.5lbs each set
•  4 Sets of Hanging Side Wipers REP RANGE- 10-12 per side Total=20-24
•  4 Sets Cable Crunch REP RANGE 15-20
• 3 Sets Knee Ups (Hanging or Roman Chair ) with DB between feet for added resistance, raise knees as high as possible REP RANGE 8-12
• 3 Sets Decline bench Sit-up with weight in hand SUPERSET with Russian Twists on decline angle REP RANGE 12-15 for sit-up and 20-25 per side for Russian Twists
• 3 Sets Lying leg raise with medicine ball between feet REP RANGE 20 SUPERSET with Planks 40-60 Seconds

· EXTRA - 3 Sets of ABS section you feel is lagging, whether that be upper abs, lower abs or oblique’s, provide that weak point for added attention