Advanced Workout: Powerful Abs

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RATING: 81 (FROM 61 JEFIT MEMBERS)

3 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is an advanced abs workout focused on building abdominal strength and defined muscles; if you follow this routine and leave a proper amount of time to rest, you will produce quick gains

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 8 to 10 repetitions for each abdominal exercise in the exercise day. This will help build the muscles and strengthen them.

*** Note :

You can add in some warm-up sets into each workout to loosen up your abdominal muscles.

Day 3
Day 1
Day 2

Machines 5 exercises, 34 mins

Cable Kneeling Crunch	3x10 reps	rest: 60s
Cable Russian Twist (Stability Ball)	3x10 reps	rest: 60s
Cable Wood Chop	3x10 reps	rest: 60s
Cable Lying Crunch	3x10 reps	rest: 60s
Cable Reverse Crunch	3x10 reps	rest: 60s

No Weights 5 exercises, 23 mins

Crunch	2x10 reps	rest: 60s
Rotational Crunch	2x10 reps	rest: 60s
Toe Touches	2x10 reps	rest: 60s
Hanging Knee Raise	2x10 reps	rest: 60s
Hanging Leg Raise	2x10 reps	rest: 60s

Free Weights 5 exercises, 24 mins

Weighted Crunch	2x10 reps	rest: 60s
Weight Plate Rotation	2x10 reps	rest: 60s
Bench Weighted Decline Crunch	2x10 reps	rest: 60s
Dumbbell Side Bend	2x10 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	2x10 reps	rest: 60s