This difficult ab workout is designed to build the size and definition of your abdominal muscles.
- Workout Goal: Build Muscle
- Workout Type: Single Muscle Group
- Training Level: Advanced
- Program Duration: 6 weeks
- Days Per Week: 2
- Time Per Workout: 15-30 minutes
- Equipment Required: Bodyweight, Cables, Exercise Ball
- Target Gender: Male & Female
Workout Description
This advanced abdominal workout aims to enhance the size of your abdominal muscles, while also improving their definition and visibility. The program is performed twice a week, with a minimum of two days between workouts. Traditionally, ab movements are performed at a rep range of approximately 20, however this program works at a rep range of 10-12 with increasing loads to build abdominal size.
Workout Schedule
Workout 1
| Exercise | Sets | Reps |
| Cable Crunch | 3 | 12 |
| Weighted Leg Raise | 3 | 10 |
| Weighted Exercise Ball Crunch | 3 | 12 |
All exercises should be performed gradually! Concentrate on crunching the abs, not hip rotation. You should utilize a sufficient amount of weight so that you can simply complete the set using proper technique. If you believe you can perform a few more reps, increase the weight.
Workout 2
| Exercise | Sets | Reps |
| Hanging knee raise, twisting | 3 | 12 |
| Decline sit-ups (weighted) | 3 | 10-12 |
| Decline abdominal reach (weighted) | 4 | 10 |
Twist left AND right on each rep of hanging knee raise.
