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
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.
|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.
|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.