the 10 bodypart target training serie1
TRANSCRIPT
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 19
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 29
Shredded AbsDanish Teen Klaus Myren RiisPhoto By Per Bach Week 26 - 90520061600x1200 - 1280x1024 - 1152x864 - 1024x768 - 800x600
480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128
Abs (Self-Portrait)How Sweet Is A Six-Pack
Week 14 - 61320061600x1200 - 1280x1024 - 1152x864 - 1024x768 - 800x600480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128
No other body part requires such discipline to develop but once they are uncovered and for all to seethey are a sight to behold
Quick Anatomy Lesson
The muscles of the abdominals comprise of several areas that flex extend twist and stabilizethe trunk area They sit on the front sides of the lower torso originating along the ribcage andattaching along the pelvis Lets look at each muscle and its function
Rectus AbdominusThis is the coveted six-pack muscle - although it has more than six heads This muscleflexes the spine and brings the ribcage and pelvis closer together
Transverse AbdominusThis muscle is a deep muscle of the core which lies beneath the other muscles that isessential for trunk stability
Internal amp External ObliquesThese are diagonal muscles that work to rotate the torso and stabilize the abdomen
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 39
Javascript Required (to take advantage of the Eolas legal workaround)
Chiseling Action
Now that you know a little about anatomy and function lets delve into what makesoutstanding abdominals The movements and routines presented are designed to get the
most out of each trip to the gymRemember to always use good form and not to use too much weight to compromise your safety Remember when performing any abdominal movement be sure to execute eachmotion (concentric and eccentric) with steadfast control to avoid ballistic-style reps
Crunches amp Sit-ups
The basic crunch is performed while lying on the floor with your feet flat on theground arms either crossed in front of you or hands behind your head and crunchingyour upper body toward your knees Your lower back should not come off of theground just your upper torso Crunch your abs and exhale as you come up Squeezefor a second and then return without taking tension off of the midsection
Click To Enlarge
CrunchesVideo Windows Media - MPEG - Video iPod
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 49
For sit-ups assume the same starting position then curl up your entire upper body intoyour knees Uncurl and return to the starting position Try not to use your lower backinstead let your abs curl you up
Click To Enlarge
Sit-UpsVideo Windows Media - MPEG - Video iPod
Quick Hit
There are many forms of the crunch to choose from such as performing them on aflex-ball feet supported on a bench and weighted by holding a small weight plate onyour chest
Click To Enlarge
Exercise Ball CrunchesVideo Windows Media - MPEG - Video iPod
Another way to try weighted crunches is to lie on the floor with your head toward arope attachment on a low pulley and pull the weight up while you crunch Make sureto hold the ends of the rope on either side of your head when crunching
A great way to make the sit-up more difficult is to perform them on a decline benchand hold a weight plate on your chest with crossed arms This would be a bit of achallenge so try it with a weight you can handle first
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 59
Click To Enlarge
Decline Sit-UpsVideo Windows Media - MPEG - Video iPod
Leg Raises The leg raise is performed while lying face up on the ground with your hands slightlyout to your sides palms down on the floor for support With your feet together lift your legs with a slight bend in the knees until they are just short of perpendicular to thefloor Lower to the starting position without letting your heels touch the floor andrepeat
Click To Enlarge
Leg RaisesVideo Windows Media - MPEG - Video iPod
Quick Hit
For a more of a challenge leg raises can be performed on a decline bench This willrequire you to raise your legs over a wider range of motion for a more difficult andeffective contraction
Click To Enlarge
Decline Leg RaisesVideo Windows Media - MPEG - Video iPod
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 69
Hanging leg raises or knee raises are two more alternatives to really hammer thelower abs While hanging from a chinning bar raise up your legs as in the lying raisesand stop when your legs are at parallel with the floor and return For knee raises bringyour knees into you abdominal region until they are past parallel and squeeze Lower and return as with leg raises
Click To Enlarge Hanging Leg Raises
Video Windows Media - MPEG - Video iPod
Side Crunches
Lay down on the floor on your side with both hands behind your head - use a footsupport if necessary to stabilize your lower body Crunch up on your side while your hip remains in contact with the floor Squeeze at the top for a second and then returnto the starting position and avoid resting your upper body Switch sides and repeat
Click To Enlarge
Side CrunchesVideo Windows Media - MPEG - Video iPod
Bicycles
As one of the most effective ab exercises out there (especially for the obliques) thebicycle is not only challenging but when done correctly can grant you great overallab development
Click To Enlarge
BicyclesVideo Windows Media
Lie on the ground with your hands behind your head and your feet slightly off of theground Start alternating your elbows to knees Twist your torso so that your left
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 79
elbow reaches your right knee and then vice versa Keep alternating while keepingyour shoulders off of the floor Squeeze the obliques with every contraction
Quick Hit
You can make this movement a bit more challenging and isolate one set of obliquesat a time by focusing on one side and then switching over to the other Just perform
all reps for one side then switch and do the allotted number of reps for the otherRussian Twists
This movement is not for the weak at heart Seat yourself on a Roman chair or adecline sit-up bench where your upper body is suspended
Click To Enlarge
Russian TwistVideo Windows Media - MPEG - Video iPod
Hold a weight plate or medicine ball out in front of you with your arms straight Youwill begin to twist only your upper torso to one side as far as you can comfortably gothen twist to the other Keep twisting - but keep the movement somewhat at a slowpace You do not want to jerk the weight around and injure your lumbar in any way
Quick Hit For those that find it difficult utilizing a weight plate or medicine ball with thismovement simply clasp your hands in front of you and perform the exercise as usualThis will build up your strength so you may graduate up to using weight in the future
Plank
Utilized as a standard for core strength and development the plank is not amovement at all It is a stability exercise used mainly to build the transverseabdominus
Click To Enlarge
The PlankVideo Windows Media - MPEG
Simply assume a standard push-up position except hold yourself up by your elbowsinstead of your hands Keep your stomach tight and drawn in slightly to activate your core muscles Hold this position for 20 to 30 seconds and then rest - this will be
counted as one setSide Plank
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 89
Much like the plank the side plank works the core but on either side for lateralstability With your body straight lie on your side while holding yourself up by youelbow and your feet together You can place your other arm either straight down your other side or on your waste Again hold the position for 20 to 30 seconds and repeatfor the other side
Click To Enlarge
Side PlankVideo Windows Media - MPEG - Video iPod
Quick Hit
To give you a bit more of a challenge try switching from a side plank to a normalplank over to another side plank slowly Be sure to keep the body aligned andperform the movement in a steady fluid motion
Chiseled Abs Schedules
TERMS YOULL NEED TO KNOW
Superset - Alternating back and forth between two exercises until the prescribed number of sets is complete
[ Learn More About Reading Workout Logs ]
Beginner Abdominal Routine
bull Floor Crunches 2 sets of 10-20 reps
bull Flat Bench Leg Raises 2 sets of 10-12 reps
bull Side Crunches 2 sets of 10-12 reps
bull Planks 2 sets of 20 seconds each
Click Here For A Printable Log Of The Beginner Abdominal Routine
Intermediate Abdominal Routine
bull Hanging Leg Raises 2 sets of 20 reps
bull Crunches On The Flex Ball 2 sets of 20 reps
bull Side Crunches 2 sets of 20 reps
bull Plank 2 sets of 20 seconds each
Click Here For A Printable Log Of The Intermediate Abdominal Routine
Advanced Abdominal Routine
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 99
bull Decline Sit-Ups 3 sets of 20 reps
bull Bicycles 3 sets of 20 reps each side
bull Decline Bench Leg Raises 3 sets of 20 reps
bull Flat Bench Leg Raises 3 sets of 10 reps each side
bull PlankSide Plank Combination 3 sets of 30 seconds each position
Click Here For A Printable Log Of The Advanced Abdominal Routine
Advanced Superset Abdominal Routine
bull Superset (alternate between both exercises)
Decline Sit-Ups 3 sets of 20 repsHanging Leg Raises 3 sets of 20 reps
bull Superset
Russian Twists 3 sets of 10 reps each sideFlat Bench Leg Raises 3 sets of 5 lifts
bull Superset
Decline Sit-Ups 3 sets of 20 repsPlanks 3 sets of 30 seconds
bull Superset
Decline Bench Leg Raises 3 sets of 10 reps each side
Floor Crunches 3 sets of 20 reps
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 29
Shredded AbsDanish Teen Klaus Myren RiisPhoto By Per Bach Week 26 - 90520061600x1200 - 1280x1024 - 1152x864 - 1024x768 - 800x600
480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128
Abs (Self-Portrait)How Sweet Is A Six-Pack
Week 14 - 61320061600x1200 - 1280x1024 - 1152x864 - 1024x768 - 800x600480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128
No other body part requires such discipline to develop but once they are uncovered and for all to seethey are a sight to behold
Quick Anatomy Lesson
The muscles of the abdominals comprise of several areas that flex extend twist and stabilizethe trunk area They sit on the front sides of the lower torso originating along the ribcage andattaching along the pelvis Lets look at each muscle and its function
Rectus AbdominusThis is the coveted six-pack muscle - although it has more than six heads This muscleflexes the spine and brings the ribcage and pelvis closer together
Transverse AbdominusThis muscle is a deep muscle of the core which lies beneath the other muscles that isessential for trunk stability
Internal amp External ObliquesThese are diagonal muscles that work to rotate the torso and stabilize the abdomen
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 39
Javascript Required (to take advantage of the Eolas legal workaround)
Chiseling Action
Now that you know a little about anatomy and function lets delve into what makesoutstanding abdominals The movements and routines presented are designed to get the
most out of each trip to the gymRemember to always use good form and not to use too much weight to compromise your safety Remember when performing any abdominal movement be sure to execute eachmotion (concentric and eccentric) with steadfast control to avoid ballistic-style reps
Crunches amp Sit-ups
The basic crunch is performed while lying on the floor with your feet flat on theground arms either crossed in front of you or hands behind your head and crunchingyour upper body toward your knees Your lower back should not come off of theground just your upper torso Crunch your abs and exhale as you come up Squeezefor a second and then return without taking tension off of the midsection
Click To Enlarge
CrunchesVideo Windows Media - MPEG - Video iPod
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 49
For sit-ups assume the same starting position then curl up your entire upper body intoyour knees Uncurl and return to the starting position Try not to use your lower backinstead let your abs curl you up
Click To Enlarge
Sit-UpsVideo Windows Media - MPEG - Video iPod
Quick Hit
There are many forms of the crunch to choose from such as performing them on aflex-ball feet supported on a bench and weighted by holding a small weight plate onyour chest
Click To Enlarge
Exercise Ball CrunchesVideo Windows Media - MPEG - Video iPod
Another way to try weighted crunches is to lie on the floor with your head toward arope attachment on a low pulley and pull the weight up while you crunch Make sureto hold the ends of the rope on either side of your head when crunching
A great way to make the sit-up more difficult is to perform them on a decline benchand hold a weight plate on your chest with crossed arms This would be a bit of achallenge so try it with a weight you can handle first
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 59
Click To Enlarge
Decline Sit-UpsVideo Windows Media - MPEG - Video iPod
Leg Raises The leg raise is performed while lying face up on the ground with your hands slightlyout to your sides palms down on the floor for support With your feet together lift your legs with a slight bend in the knees until they are just short of perpendicular to thefloor Lower to the starting position without letting your heels touch the floor andrepeat
Click To Enlarge
Leg RaisesVideo Windows Media - MPEG - Video iPod
Quick Hit
For a more of a challenge leg raises can be performed on a decline bench This willrequire you to raise your legs over a wider range of motion for a more difficult andeffective contraction
Click To Enlarge
Decline Leg RaisesVideo Windows Media - MPEG - Video iPod
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 69
Hanging leg raises or knee raises are two more alternatives to really hammer thelower abs While hanging from a chinning bar raise up your legs as in the lying raisesand stop when your legs are at parallel with the floor and return For knee raises bringyour knees into you abdominal region until they are past parallel and squeeze Lower and return as with leg raises
Click To Enlarge Hanging Leg Raises
Video Windows Media - MPEG - Video iPod
Side Crunches
Lay down on the floor on your side with both hands behind your head - use a footsupport if necessary to stabilize your lower body Crunch up on your side while your hip remains in contact with the floor Squeeze at the top for a second and then returnto the starting position and avoid resting your upper body Switch sides and repeat
Click To Enlarge
Side CrunchesVideo Windows Media - MPEG - Video iPod
Bicycles
As one of the most effective ab exercises out there (especially for the obliques) thebicycle is not only challenging but when done correctly can grant you great overallab development
Click To Enlarge
BicyclesVideo Windows Media
Lie on the ground with your hands behind your head and your feet slightly off of theground Start alternating your elbows to knees Twist your torso so that your left
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 79
elbow reaches your right knee and then vice versa Keep alternating while keepingyour shoulders off of the floor Squeeze the obliques with every contraction
Quick Hit
You can make this movement a bit more challenging and isolate one set of obliquesat a time by focusing on one side and then switching over to the other Just perform
all reps for one side then switch and do the allotted number of reps for the otherRussian Twists
This movement is not for the weak at heart Seat yourself on a Roman chair or adecline sit-up bench where your upper body is suspended
Click To Enlarge
Russian TwistVideo Windows Media - MPEG - Video iPod
Hold a weight plate or medicine ball out in front of you with your arms straight Youwill begin to twist only your upper torso to one side as far as you can comfortably gothen twist to the other Keep twisting - but keep the movement somewhat at a slowpace You do not want to jerk the weight around and injure your lumbar in any way
Quick Hit For those that find it difficult utilizing a weight plate or medicine ball with thismovement simply clasp your hands in front of you and perform the exercise as usualThis will build up your strength so you may graduate up to using weight in the future
Plank
Utilized as a standard for core strength and development the plank is not amovement at all It is a stability exercise used mainly to build the transverseabdominus
Click To Enlarge
The PlankVideo Windows Media - MPEG
Simply assume a standard push-up position except hold yourself up by your elbowsinstead of your hands Keep your stomach tight and drawn in slightly to activate your core muscles Hold this position for 20 to 30 seconds and then rest - this will be
counted as one setSide Plank
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 89
Much like the plank the side plank works the core but on either side for lateralstability With your body straight lie on your side while holding yourself up by youelbow and your feet together You can place your other arm either straight down your other side or on your waste Again hold the position for 20 to 30 seconds and repeatfor the other side
Click To Enlarge
Side PlankVideo Windows Media - MPEG - Video iPod
Quick Hit
To give you a bit more of a challenge try switching from a side plank to a normalplank over to another side plank slowly Be sure to keep the body aligned andperform the movement in a steady fluid motion
Chiseled Abs Schedules
TERMS YOULL NEED TO KNOW
Superset - Alternating back and forth between two exercises until the prescribed number of sets is complete
[ Learn More About Reading Workout Logs ]
Beginner Abdominal Routine
bull Floor Crunches 2 sets of 10-20 reps
bull Flat Bench Leg Raises 2 sets of 10-12 reps
bull Side Crunches 2 sets of 10-12 reps
bull Planks 2 sets of 20 seconds each
Click Here For A Printable Log Of The Beginner Abdominal Routine
Intermediate Abdominal Routine
bull Hanging Leg Raises 2 sets of 20 reps
bull Crunches On The Flex Ball 2 sets of 20 reps
bull Side Crunches 2 sets of 20 reps
bull Plank 2 sets of 20 seconds each
Click Here For A Printable Log Of The Intermediate Abdominal Routine
Advanced Abdominal Routine
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 99
bull Decline Sit-Ups 3 sets of 20 reps
bull Bicycles 3 sets of 20 reps each side
bull Decline Bench Leg Raises 3 sets of 20 reps
bull Flat Bench Leg Raises 3 sets of 10 reps each side
bull PlankSide Plank Combination 3 sets of 30 seconds each position
Click Here For A Printable Log Of The Advanced Abdominal Routine
Advanced Superset Abdominal Routine
bull Superset (alternate between both exercises)
Decline Sit-Ups 3 sets of 20 repsHanging Leg Raises 3 sets of 20 reps
bull Superset
Russian Twists 3 sets of 10 reps each sideFlat Bench Leg Raises 3 sets of 5 lifts
bull Superset
Decline Sit-Ups 3 sets of 20 repsPlanks 3 sets of 30 seconds
bull Superset
Decline Bench Leg Raises 3 sets of 10 reps each side
Floor Crunches 3 sets of 20 reps
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 39
Javascript Required (to take advantage of the Eolas legal workaround)
Chiseling Action
Now that you know a little about anatomy and function lets delve into what makesoutstanding abdominals The movements and routines presented are designed to get the
most out of each trip to the gymRemember to always use good form and not to use too much weight to compromise your safety Remember when performing any abdominal movement be sure to execute eachmotion (concentric and eccentric) with steadfast control to avoid ballistic-style reps
Crunches amp Sit-ups
The basic crunch is performed while lying on the floor with your feet flat on theground arms either crossed in front of you or hands behind your head and crunchingyour upper body toward your knees Your lower back should not come off of theground just your upper torso Crunch your abs and exhale as you come up Squeezefor a second and then return without taking tension off of the midsection
Click To Enlarge
CrunchesVideo Windows Media - MPEG - Video iPod
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 49
For sit-ups assume the same starting position then curl up your entire upper body intoyour knees Uncurl and return to the starting position Try not to use your lower backinstead let your abs curl you up
Click To Enlarge
Sit-UpsVideo Windows Media - MPEG - Video iPod
Quick Hit
There are many forms of the crunch to choose from such as performing them on aflex-ball feet supported on a bench and weighted by holding a small weight plate onyour chest
Click To Enlarge
Exercise Ball CrunchesVideo Windows Media - MPEG - Video iPod
Another way to try weighted crunches is to lie on the floor with your head toward arope attachment on a low pulley and pull the weight up while you crunch Make sureto hold the ends of the rope on either side of your head when crunching
A great way to make the sit-up more difficult is to perform them on a decline benchand hold a weight plate on your chest with crossed arms This would be a bit of achallenge so try it with a weight you can handle first
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 59
Click To Enlarge
Decline Sit-UpsVideo Windows Media - MPEG - Video iPod
Leg Raises The leg raise is performed while lying face up on the ground with your hands slightlyout to your sides palms down on the floor for support With your feet together lift your legs with a slight bend in the knees until they are just short of perpendicular to thefloor Lower to the starting position without letting your heels touch the floor andrepeat
Click To Enlarge
Leg RaisesVideo Windows Media - MPEG - Video iPod
Quick Hit
For a more of a challenge leg raises can be performed on a decline bench This willrequire you to raise your legs over a wider range of motion for a more difficult andeffective contraction
Click To Enlarge
Decline Leg RaisesVideo Windows Media - MPEG - Video iPod
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 69
Hanging leg raises or knee raises are two more alternatives to really hammer thelower abs While hanging from a chinning bar raise up your legs as in the lying raisesand stop when your legs are at parallel with the floor and return For knee raises bringyour knees into you abdominal region until they are past parallel and squeeze Lower and return as with leg raises
Click To Enlarge Hanging Leg Raises
Video Windows Media - MPEG - Video iPod
Side Crunches
Lay down on the floor on your side with both hands behind your head - use a footsupport if necessary to stabilize your lower body Crunch up on your side while your hip remains in contact with the floor Squeeze at the top for a second and then returnto the starting position and avoid resting your upper body Switch sides and repeat
Click To Enlarge
Side CrunchesVideo Windows Media - MPEG - Video iPod
Bicycles
As one of the most effective ab exercises out there (especially for the obliques) thebicycle is not only challenging but when done correctly can grant you great overallab development
Click To Enlarge
BicyclesVideo Windows Media
Lie on the ground with your hands behind your head and your feet slightly off of theground Start alternating your elbows to knees Twist your torso so that your left
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 79
elbow reaches your right knee and then vice versa Keep alternating while keepingyour shoulders off of the floor Squeeze the obliques with every contraction
Quick Hit
You can make this movement a bit more challenging and isolate one set of obliquesat a time by focusing on one side and then switching over to the other Just perform
all reps for one side then switch and do the allotted number of reps for the otherRussian Twists
This movement is not for the weak at heart Seat yourself on a Roman chair or adecline sit-up bench where your upper body is suspended
Click To Enlarge
Russian TwistVideo Windows Media - MPEG - Video iPod
Hold a weight plate or medicine ball out in front of you with your arms straight Youwill begin to twist only your upper torso to one side as far as you can comfortably gothen twist to the other Keep twisting - but keep the movement somewhat at a slowpace You do not want to jerk the weight around and injure your lumbar in any way
Quick Hit For those that find it difficult utilizing a weight plate or medicine ball with thismovement simply clasp your hands in front of you and perform the exercise as usualThis will build up your strength so you may graduate up to using weight in the future
Plank
Utilized as a standard for core strength and development the plank is not amovement at all It is a stability exercise used mainly to build the transverseabdominus
Click To Enlarge
The PlankVideo Windows Media - MPEG
Simply assume a standard push-up position except hold yourself up by your elbowsinstead of your hands Keep your stomach tight and drawn in slightly to activate your core muscles Hold this position for 20 to 30 seconds and then rest - this will be
counted as one setSide Plank
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 89
Much like the plank the side plank works the core but on either side for lateralstability With your body straight lie on your side while holding yourself up by youelbow and your feet together You can place your other arm either straight down your other side or on your waste Again hold the position for 20 to 30 seconds and repeatfor the other side
Click To Enlarge
Side PlankVideo Windows Media - MPEG - Video iPod
Quick Hit
To give you a bit more of a challenge try switching from a side plank to a normalplank over to another side plank slowly Be sure to keep the body aligned andperform the movement in a steady fluid motion
Chiseled Abs Schedules
TERMS YOULL NEED TO KNOW
Superset - Alternating back and forth between two exercises until the prescribed number of sets is complete
[ Learn More About Reading Workout Logs ]
Beginner Abdominal Routine
bull Floor Crunches 2 sets of 10-20 reps
bull Flat Bench Leg Raises 2 sets of 10-12 reps
bull Side Crunches 2 sets of 10-12 reps
bull Planks 2 sets of 20 seconds each
Click Here For A Printable Log Of The Beginner Abdominal Routine
Intermediate Abdominal Routine
bull Hanging Leg Raises 2 sets of 20 reps
bull Crunches On The Flex Ball 2 sets of 20 reps
bull Side Crunches 2 sets of 20 reps
bull Plank 2 sets of 20 seconds each
Click Here For A Printable Log Of The Intermediate Abdominal Routine
Advanced Abdominal Routine
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 99
bull Decline Sit-Ups 3 sets of 20 reps
bull Bicycles 3 sets of 20 reps each side
bull Decline Bench Leg Raises 3 sets of 20 reps
bull Flat Bench Leg Raises 3 sets of 10 reps each side
bull PlankSide Plank Combination 3 sets of 30 seconds each position
Click Here For A Printable Log Of The Advanced Abdominal Routine
Advanced Superset Abdominal Routine
bull Superset (alternate between both exercises)
Decline Sit-Ups 3 sets of 20 repsHanging Leg Raises 3 sets of 20 reps
bull Superset
Russian Twists 3 sets of 10 reps each sideFlat Bench Leg Raises 3 sets of 5 lifts
bull Superset
Decline Sit-Ups 3 sets of 20 repsPlanks 3 sets of 30 seconds
bull Superset
Decline Bench Leg Raises 3 sets of 10 reps each side
Floor Crunches 3 sets of 20 reps
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 49
For sit-ups assume the same starting position then curl up your entire upper body intoyour knees Uncurl and return to the starting position Try not to use your lower backinstead let your abs curl you up
Click To Enlarge
Sit-UpsVideo Windows Media - MPEG - Video iPod
Quick Hit
There are many forms of the crunch to choose from such as performing them on aflex-ball feet supported on a bench and weighted by holding a small weight plate onyour chest
Click To Enlarge
Exercise Ball CrunchesVideo Windows Media - MPEG - Video iPod
Another way to try weighted crunches is to lie on the floor with your head toward arope attachment on a low pulley and pull the weight up while you crunch Make sureto hold the ends of the rope on either side of your head when crunching
A great way to make the sit-up more difficult is to perform them on a decline benchand hold a weight plate on your chest with crossed arms This would be a bit of achallenge so try it with a weight you can handle first
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 59
Click To Enlarge
Decline Sit-UpsVideo Windows Media - MPEG - Video iPod
Leg Raises The leg raise is performed while lying face up on the ground with your hands slightlyout to your sides palms down on the floor for support With your feet together lift your legs with a slight bend in the knees until they are just short of perpendicular to thefloor Lower to the starting position without letting your heels touch the floor andrepeat
Click To Enlarge
Leg RaisesVideo Windows Media - MPEG - Video iPod
Quick Hit
For a more of a challenge leg raises can be performed on a decline bench This willrequire you to raise your legs over a wider range of motion for a more difficult andeffective contraction
Click To Enlarge
Decline Leg RaisesVideo Windows Media - MPEG - Video iPod
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 69
Hanging leg raises or knee raises are two more alternatives to really hammer thelower abs While hanging from a chinning bar raise up your legs as in the lying raisesand stop when your legs are at parallel with the floor and return For knee raises bringyour knees into you abdominal region until they are past parallel and squeeze Lower and return as with leg raises
Click To Enlarge Hanging Leg Raises
Video Windows Media - MPEG - Video iPod
Side Crunches
Lay down on the floor on your side with both hands behind your head - use a footsupport if necessary to stabilize your lower body Crunch up on your side while your hip remains in contact with the floor Squeeze at the top for a second and then returnto the starting position and avoid resting your upper body Switch sides and repeat
Click To Enlarge
Side CrunchesVideo Windows Media - MPEG - Video iPod
Bicycles
As one of the most effective ab exercises out there (especially for the obliques) thebicycle is not only challenging but when done correctly can grant you great overallab development
Click To Enlarge
BicyclesVideo Windows Media
Lie on the ground with your hands behind your head and your feet slightly off of theground Start alternating your elbows to knees Twist your torso so that your left
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 79
elbow reaches your right knee and then vice versa Keep alternating while keepingyour shoulders off of the floor Squeeze the obliques with every contraction
Quick Hit
You can make this movement a bit more challenging and isolate one set of obliquesat a time by focusing on one side and then switching over to the other Just perform
all reps for one side then switch and do the allotted number of reps for the otherRussian Twists
This movement is not for the weak at heart Seat yourself on a Roman chair or adecline sit-up bench where your upper body is suspended
Click To Enlarge
Russian TwistVideo Windows Media - MPEG - Video iPod
Hold a weight plate or medicine ball out in front of you with your arms straight Youwill begin to twist only your upper torso to one side as far as you can comfortably gothen twist to the other Keep twisting - but keep the movement somewhat at a slowpace You do not want to jerk the weight around and injure your lumbar in any way
Quick Hit For those that find it difficult utilizing a weight plate or medicine ball with thismovement simply clasp your hands in front of you and perform the exercise as usualThis will build up your strength so you may graduate up to using weight in the future
Plank
Utilized as a standard for core strength and development the plank is not amovement at all It is a stability exercise used mainly to build the transverseabdominus
Click To Enlarge
The PlankVideo Windows Media - MPEG
Simply assume a standard push-up position except hold yourself up by your elbowsinstead of your hands Keep your stomach tight and drawn in slightly to activate your core muscles Hold this position for 20 to 30 seconds and then rest - this will be
counted as one setSide Plank
872019 The 10 Bodypart Target Training Serie1
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Much like the plank the side plank works the core but on either side for lateralstability With your body straight lie on your side while holding yourself up by youelbow and your feet together You can place your other arm either straight down your other side or on your waste Again hold the position for 20 to 30 seconds and repeatfor the other side
Click To Enlarge
Side PlankVideo Windows Media - MPEG - Video iPod
Quick Hit
To give you a bit more of a challenge try switching from a side plank to a normalplank over to another side plank slowly Be sure to keep the body aligned andperform the movement in a steady fluid motion
Chiseled Abs Schedules
TERMS YOULL NEED TO KNOW
Superset - Alternating back and forth between two exercises until the prescribed number of sets is complete
[ Learn More About Reading Workout Logs ]
Beginner Abdominal Routine
bull Floor Crunches 2 sets of 10-20 reps
bull Flat Bench Leg Raises 2 sets of 10-12 reps
bull Side Crunches 2 sets of 10-12 reps
bull Planks 2 sets of 20 seconds each
Click Here For A Printable Log Of The Beginner Abdominal Routine
Intermediate Abdominal Routine
bull Hanging Leg Raises 2 sets of 20 reps
bull Crunches On The Flex Ball 2 sets of 20 reps
bull Side Crunches 2 sets of 20 reps
bull Plank 2 sets of 20 seconds each
Click Here For A Printable Log Of The Intermediate Abdominal Routine
Advanced Abdominal Routine
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 99
bull Decline Sit-Ups 3 sets of 20 reps
bull Bicycles 3 sets of 20 reps each side
bull Decline Bench Leg Raises 3 sets of 20 reps
bull Flat Bench Leg Raises 3 sets of 10 reps each side
bull PlankSide Plank Combination 3 sets of 30 seconds each position
Click Here For A Printable Log Of The Advanced Abdominal Routine
Advanced Superset Abdominal Routine
bull Superset (alternate between both exercises)
Decline Sit-Ups 3 sets of 20 repsHanging Leg Raises 3 sets of 20 reps
bull Superset
Russian Twists 3 sets of 10 reps each sideFlat Bench Leg Raises 3 sets of 5 lifts
bull Superset
Decline Sit-Ups 3 sets of 20 repsPlanks 3 sets of 30 seconds
bull Superset
Decline Bench Leg Raises 3 sets of 10 reps each side
Floor Crunches 3 sets of 20 reps
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 59
Click To Enlarge
Decline Sit-UpsVideo Windows Media - MPEG - Video iPod
Leg Raises The leg raise is performed while lying face up on the ground with your hands slightlyout to your sides palms down on the floor for support With your feet together lift your legs with a slight bend in the knees until they are just short of perpendicular to thefloor Lower to the starting position without letting your heels touch the floor andrepeat
Click To Enlarge
Leg RaisesVideo Windows Media - MPEG - Video iPod
Quick Hit
For a more of a challenge leg raises can be performed on a decline bench This willrequire you to raise your legs over a wider range of motion for a more difficult andeffective contraction
Click To Enlarge
Decline Leg RaisesVideo Windows Media - MPEG - Video iPod
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 69
Hanging leg raises or knee raises are two more alternatives to really hammer thelower abs While hanging from a chinning bar raise up your legs as in the lying raisesand stop when your legs are at parallel with the floor and return For knee raises bringyour knees into you abdominal region until they are past parallel and squeeze Lower and return as with leg raises
Click To Enlarge Hanging Leg Raises
Video Windows Media - MPEG - Video iPod
Side Crunches
Lay down on the floor on your side with both hands behind your head - use a footsupport if necessary to stabilize your lower body Crunch up on your side while your hip remains in contact with the floor Squeeze at the top for a second and then returnto the starting position and avoid resting your upper body Switch sides and repeat
Click To Enlarge
Side CrunchesVideo Windows Media - MPEG - Video iPod
Bicycles
As one of the most effective ab exercises out there (especially for the obliques) thebicycle is not only challenging but when done correctly can grant you great overallab development
Click To Enlarge
BicyclesVideo Windows Media
Lie on the ground with your hands behind your head and your feet slightly off of theground Start alternating your elbows to knees Twist your torso so that your left
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 79
elbow reaches your right knee and then vice versa Keep alternating while keepingyour shoulders off of the floor Squeeze the obliques with every contraction
Quick Hit
You can make this movement a bit more challenging and isolate one set of obliquesat a time by focusing on one side and then switching over to the other Just perform
all reps for one side then switch and do the allotted number of reps for the otherRussian Twists
This movement is not for the weak at heart Seat yourself on a Roman chair or adecline sit-up bench where your upper body is suspended
Click To Enlarge
Russian TwistVideo Windows Media - MPEG - Video iPod
Hold a weight plate or medicine ball out in front of you with your arms straight Youwill begin to twist only your upper torso to one side as far as you can comfortably gothen twist to the other Keep twisting - but keep the movement somewhat at a slowpace You do not want to jerk the weight around and injure your lumbar in any way
Quick Hit For those that find it difficult utilizing a weight plate or medicine ball with thismovement simply clasp your hands in front of you and perform the exercise as usualThis will build up your strength so you may graduate up to using weight in the future
Plank
Utilized as a standard for core strength and development the plank is not amovement at all It is a stability exercise used mainly to build the transverseabdominus
Click To Enlarge
The PlankVideo Windows Media - MPEG
Simply assume a standard push-up position except hold yourself up by your elbowsinstead of your hands Keep your stomach tight and drawn in slightly to activate your core muscles Hold this position for 20 to 30 seconds and then rest - this will be
counted as one setSide Plank
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 89
Much like the plank the side plank works the core but on either side for lateralstability With your body straight lie on your side while holding yourself up by youelbow and your feet together You can place your other arm either straight down your other side or on your waste Again hold the position for 20 to 30 seconds and repeatfor the other side
Click To Enlarge
Side PlankVideo Windows Media - MPEG - Video iPod
Quick Hit
To give you a bit more of a challenge try switching from a side plank to a normalplank over to another side plank slowly Be sure to keep the body aligned andperform the movement in a steady fluid motion
Chiseled Abs Schedules
TERMS YOULL NEED TO KNOW
Superset - Alternating back and forth between two exercises until the prescribed number of sets is complete
[ Learn More About Reading Workout Logs ]
Beginner Abdominal Routine
bull Floor Crunches 2 sets of 10-20 reps
bull Flat Bench Leg Raises 2 sets of 10-12 reps
bull Side Crunches 2 sets of 10-12 reps
bull Planks 2 sets of 20 seconds each
Click Here For A Printable Log Of The Beginner Abdominal Routine
Intermediate Abdominal Routine
bull Hanging Leg Raises 2 sets of 20 reps
bull Crunches On The Flex Ball 2 sets of 20 reps
bull Side Crunches 2 sets of 20 reps
bull Plank 2 sets of 20 seconds each
Click Here For A Printable Log Of The Intermediate Abdominal Routine
Advanced Abdominal Routine
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 99
bull Decline Sit-Ups 3 sets of 20 reps
bull Bicycles 3 sets of 20 reps each side
bull Decline Bench Leg Raises 3 sets of 20 reps
bull Flat Bench Leg Raises 3 sets of 10 reps each side
bull PlankSide Plank Combination 3 sets of 30 seconds each position
Click Here For A Printable Log Of The Advanced Abdominal Routine
Advanced Superset Abdominal Routine
bull Superset (alternate between both exercises)
Decline Sit-Ups 3 sets of 20 repsHanging Leg Raises 3 sets of 20 reps
bull Superset
Russian Twists 3 sets of 10 reps each sideFlat Bench Leg Raises 3 sets of 5 lifts
bull Superset
Decline Sit-Ups 3 sets of 20 repsPlanks 3 sets of 30 seconds
bull Superset
Decline Bench Leg Raises 3 sets of 10 reps each side
Floor Crunches 3 sets of 20 reps
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 69
Hanging leg raises or knee raises are two more alternatives to really hammer thelower abs While hanging from a chinning bar raise up your legs as in the lying raisesand stop when your legs are at parallel with the floor and return For knee raises bringyour knees into you abdominal region until they are past parallel and squeeze Lower and return as with leg raises
Click To Enlarge Hanging Leg Raises
Video Windows Media - MPEG - Video iPod
Side Crunches
Lay down on the floor on your side with both hands behind your head - use a footsupport if necessary to stabilize your lower body Crunch up on your side while your hip remains in contact with the floor Squeeze at the top for a second and then returnto the starting position and avoid resting your upper body Switch sides and repeat
Click To Enlarge
Side CrunchesVideo Windows Media - MPEG - Video iPod
Bicycles
As one of the most effective ab exercises out there (especially for the obliques) thebicycle is not only challenging but when done correctly can grant you great overallab development
Click To Enlarge
BicyclesVideo Windows Media
Lie on the ground with your hands behind your head and your feet slightly off of theground Start alternating your elbows to knees Twist your torso so that your left
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 79
elbow reaches your right knee and then vice versa Keep alternating while keepingyour shoulders off of the floor Squeeze the obliques with every contraction
Quick Hit
You can make this movement a bit more challenging and isolate one set of obliquesat a time by focusing on one side and then switching over to the other Just perform
all reps for one side then switch and do the allotted number of reps for the otherRussian Twists
This movement is not for the weak at heart Seat yourself on a Roman chair or adecline sit-up bench where your upper body is suspended
Click To Enlarge
Russian TwistVideo Windows Media - MPEG - Video iPod
Hold a weight plate or medicine ball out in front of you with your arms straight Youwill begin to twist only your upper torso to one side as far as you can comfortably gothen twist to the other Keep twisting - but keep the movement somewhat at a slowpace You do not want to jerk the weight around and injure your lumbar in any way
Quick Hit For those that find it difficult utilizing a weight plate or medicine ball with thismovement simply clasp your hands in front of you and perform the exercise as usualThis will build up your strength so you may graduate up to using weight in the future
Plank
Utilized as a standard for core strength and development the plank is not amovement at all It is a stability exercise used mainly to build the transverseabdominus
Click To Enlarge
The PlankVideo Windows Media - MPEG
Simply assume a standard push-up position except hold yourself up by your elbowsinstead of your hands Keep your stomach tight and drawn in slightly to activate your core muscles Hold this position for 20 to 30 seconds and then rest - this will be
counted as one setSide Plank
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 89
Much like the plank the side plank works the core but on either side for lateralstability With your body straight lie on your side while holding yourself up by youelbow and your feet together You can place your other arm either straight down your other side or on your waste Again hold the position for 20 to 30 seconds and repeatfor the other side
Click To Enlarge
Side PlankVideo Windows Media - MPEG - Video iPod
Quick Hit
To give you a bit more of a challenge try switching from a side plank to a normalplank over to another side plank slowly Be sure to keep the body aligned andperform the movement in a steady fluid motion
Chiseled Abs Schedules
TERMS YOULL NEED TO KNOW
Superset - Alternating back and forth between two exercises until the prescribed number of sets is complete
[ Learn More About Reading Workout Logs ]
Beginner Abdominal Routine
bull Floor Crunches 2 sets of 10-20 reps
bull Flat Bench Leg Raises 2 sets of 10-12 reps
bull Side Crunches 2 sets of 10-12 reps
bull Planks 2 sets of 20 seconds each
Click Here For A Printable Log Of The Beginner Abdominal Routine
Intermediate Abdominal Routine
bull Hanging Leg Raises 2 sets of 20 reps
bull Crunches On The Flex Ball 2 sets of 20 reps
bull Side Crunches 2 sets of 20 reps
bull Plank 2 sets of 20 seconds each
Click Here For A Printable Log Of The Intermediate Abdominal Routine
Advanced Abdominal Routine
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 99
bull Decline Sit-Ups 3 sets of 20 reps
bull Bicycles 3 sets of 20 reps each side
bull Decline Bench Leg Raises 3 sets of 20 reps
bull Flat Bench Leg Raises 3 sets of 10 reps each side
bull PlankSide Plank Combination 3 sets of 30 seconds each position
Click Here For A Printable Log Of The Advanced Abdominal Routine
Advanced Superset Abdominal Routine
bull Superset (alternate between both exercises)
Decline Sit-Ups 3 sets of 20 repsHanging Leg Raises 3 sets of 20 reps
bull Superset
Russian Twists 3 sets of 10 reps each sideFlat Bench Leg Raises 3 sets of 5 lifts
bull Superset
Decline Sit-Ups 3 sets of 20 repsPlanks 3 sets of 30 seconds
bull Superset
Decline Bench Leg Raises 3 sets of 10 reps each side
Floor Crunches 3 sets of 20 reps
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 79
elbow reaches your right knee and then vice versa Keep alternating while keepingyour shoulders off of the floor Squeeze the obliques with every contraction
Quick Hit
You can make this movement a bit more challenging and isolate one set of obliquesat a time by focusing on one side and then switching over to the other Just perform
all reps for one side then switch and do the allotted number of reps for the otherRussian Twists
This movement is not for the weak at heart Seat yourself on a Roman chair or adecline sit-up bench where your upper body is suspended
Click To Enlarge
Russian TwistVideo Windows Media - MPEG - Video iPod
Hold a weight plate or medicine ball out in front of you with your arms straight Youwill begin to twist only your upper torso to one side as far as you can comfortably gothen twist to the other Keep twisting - but keep the movement somewhat at a slowpace You do not want to jerk the weight around and injure your lumbar in any way
Quick Hit For those that find it difficult utilizing a weight plate or medicine ball with thismovement simply clasp your hands in front of you and perform the exercise as usualThis will build up your strength so you may graduate up to using weight in the future
Plank
Utilized as a standard for core strength and development the plank is not amovement at all It is a stability exercise used mainly to build the transverseabdominus
Click To Enlarge
The PlankVideo Windows Media - MPEG
Simply assume a standard push-up position except hold yourself up by your elbowsinstead of your hands Keep your stomach tight and drawn in slightly to activate your core muscles Hold this position for 20 to 30 seconds and then rest - this will be
counted as one setSide Plank
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 89
Much like the plank the side plank works the core but on either side for lateralstability With your body straight lie on your side while holding yourself up by youelbow and your feet together You can place your other arm either straight down your other side or on your waste Again hold the position for 20 to 30 seconds and repeatfor the other side
Click To Enlarge
Side PlankVideo Windows Media - MPEG - Video iPod
Quick Hit
To give you a bit more of a challenge try switching from a side plank to a normalplank over to another side plank slowly Be sure to keep the body aligned andperform the movement in a steady fluid motion
Chiseled Abs Schedules
TERMS YOULL NEED TO KNOW
Superset - Alternating back and forth between two exercises until the prescribed number of sets is complete
[ Learn More About Reading Workout Logs ]
Beginner Abdominal Routine
bull Floor Crunches 2 sets of 10-20 reps
bull Flat Bench Leg Raises 2 sets of 10-12 reps
bull Side Crunches 2 sets of 10-12 reps
bull Planks 2 sets of 20 seconds each
Click Here For A Printable Log Of The Beginner Abdominal Routine
Intermediate Abdominal Routine
bull Hanging Leg Raises 2 sets of 20 reps
bull Crunches On The Flex Ball 2 sets of 20 reps
bull Side Crunches 2 sets of 20 reps
bull Plank 2 sets of 20 seconds each
Click Here For A Printable Log Of The Intermediate Abdominal Routine
Advanced Abdominal Routine
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 99
bull Decline Sit-Ups 3 sets of 20 reps
bull Bicycles 3 sets of 20 reps each side
bull Decline Bench Leg Raises 3 sets of 20 reps
bull Flat Bench Leg Raises 3 sets of 10 reps each side
bull PlankSide Plank Combination 3 sets of 30 seconds each position
Click Here For A Printable Log Of The Advanced Abdominal Routine
Advanced Superset Abdominal Routine
bull Superset (alternate between both exercises)
Decline Sit-Ups 3 sets of 20 repsHanging Leg Raises 3 sets of 20 reps
bull Superset
Russian Twists 3 sets of 10 reps each sideFlat Bench Leg Raises 3 sets of 5 lifts
bull Superset
Decline Sit-Ups 3 sets of 20 repsPlanks 3 sets of 30 seconds
bull Superset
Decline Bench Leg Raises 3 sets of 10 reps each side
Floor Crunches 3 sets of 20 reps
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 89
Much like the plank the side plank works the core but on either side for lateralstability With your body straight lie on your side while holding yourself up by youelbow and your feet together You can place your other arm either straight down your other side or on your waste Again hold the position for 20 to 30 seconds and repeatfor the other side
Click To Enlarge
Side PlankVideo Windows Media - MPEG - Video iPod
Quick Hit
To give you a bit more of a challenge try switching from a side plank to a normalplank over to another side plank slowly Be sure to keep the body aligned andperform the movement in a steady fluid motion
Chiseled Abs Schedules
TERMS YOULL NEED TO KNOW
Superset - Alternating back and forth between two exercises until the prescribed number of sets is complete
[ Learn More About Reading Workout Logs ]
Beginner Abdominal Routine
bull Floor Crunches 2 sets of 10-20 reps
bull Flat Bench Leg Raises 2 sets of 10-12 reps
bull Side Crunches 2 sets of 10-12 reps
bull Planks 2 sets of 20 seconds each
Click Here For A Printable Log Of The Beginner Abdominal Routine
Intermediate Abdominal Routine
bull Hanging Leg Raises 2 sets of 20 reps
bull Crunches On The Flex Ball 2 sets of 20 reps
bull Side Crunches 2 sets of 20 reps
bull Plank 2 sets of 20 seconds each
Click Here For A Printable Log Of The Intermediate Abdominal Routine
Advanced Abdominal Routine
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 99
bull Decline Sit-Ups 3 sets of 20 reps
bull Bicycles 3 sets of 20 reps each side
bull Decline Bench Leg Raises 3 sets of 20 reps
bull Flat Bench Leg Raises 3 sets of 10 reps each side
bull PlankSide Plank Combination 3 sets of 30 seconds each position
Click Here For A Printable Log Of The Advanced Abdominal Routine
Advanced Superset Abdominal Routine
bull Superset (alternate between both exercises)
Decline Sit-Ups 3 sets of 20 repsHanging Leg Raises 3 sets of 20 reps
bull Superset
Russian Twists 3 sets of 10 reps each sideFlat Bench Leg Raises 3 sets of 5 lifts
bull Superset
Decline Sit-Ups 3 sets of 20 repsPlanks 3 sets of 30 seconds
bull Superset
Decline Bench Leg Raises 3 sets of 10 reps each side
Floor Crunches 3 sets of 20 reps
872019 The 10 Bodypart Target Training Serie1
httpslidepdfcomreaderfullthe-10-bodypart-target-training-serie1 99
bull Decline Sit-Ups 3 sets of 20 reps
bull Bicycles 3 sets of 20 reps each side
bull Decline Bench Leg Raises 3 sets of 20 reps
bull Flat Bench Leg Raises 3 sets of 10 reps each side
bull PlankSide Plank Combination 3 sets of 30 seconds each position
Click Here For A Printable Log Of The Advanced Abdominal Routine
Advanced Superset Abdominal Routine
bull Superset (alternate between both exercises)
Decline Sit-Ups 3 sets of 20 repsHanging Leg Raises 3 sets of 20 reps
bull Superset
Russian Twists 3 sets of 10 reps each sideFlat Bench Leg Raises 3 sets of 5 lifts
bull Superset
Decline Sit-Ups 3 sets of 20 repsPlanks 3 sets of 30 seconds
bull Superset
Decline Bench Leg Raises 3 sets of 10 reps each side
Floor Crunches 3 sets of 20 reps