First Steps to Abs

DOWNLOADS/VIEWS: 18/2002

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2 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

follow for first month

Chest and back 15 exercises, 1 hr 42 mins

Machine Fly	2x15 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	2x15 reps	rest: 30s
Barbell Incline Bench Press	3x12 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x15 reps	rest: 15s
Barbell Bench Press	3x12 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x12 reps	rest: 60s
Cable Cross-Over	3x12 reps	rest: 60s
Cable Seated Row	3x20 reps	rest: 30s
Leverage Decline Chest Press	3x15 reps	rest: 60s
Dumbbell Bent-Over Row	3x15 reps	rest: 30s
Leverage Incline Chest Press	3x12 reps	rest: 45s
Dumbbell One-Arm Row	3x00 reps	rest: 0s
Machine Ab Crunch	3x40 reps	rest: 60s
Back Hyperextension	3x15 reps	rest: 60s
Air Bike	3x25 reps	rest: 35s

legs and Shoulders 14 exercises, 1 hr 10 mins

Bodyweight Step-Up	1x15 reps	rest: 60s
Dumbbell Bench Squat	2x15 reps	rest: 60s
Smith Machine Shoulder Press	2x12 reps	rest: 45s
Dumbbell Seated Alternating Shoulder Press	2x10 reps	rest: 45s
Machine Leg Press	3x12 reps	rest: 60s
Machine Leg Extension	2x15 reps	rest: 20s
Machine Seated Leg Curl	2x12 reps	rest: 20s
Hack Squat	3x8 reps	rest: 60s
Cable Rope Deltoid Row	2x20 reps	rest: 30s
Cable Upright Row	2x15 reps	rest: 20s
Weight Plate Front Raise	2x15 reps	rest: 20s
Dumbbell Seated Side Lateral Raise	2x12 reps	rest: 30s
Dumbbell Seated Bent-Over Reverse Fly	2x15 reps	rest: 30s
Machine Lateral Shoulder Raise	2x10 reps	rest: 60s

Arms, Abs and Calves 17 exercises, 1 hr 56 mins

Cable Shoulder Extension	1x20 reps	rest: 30s
Cable High Pulley Tricep Extension	2x1 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	2x12 reps	rest: 30s
Dumbbell Alternating Tricep Kickback	2x12 reps	rest: 30s
Bench Dip	1x00 reps	rest: 45s
Dumbbell Zottman Curl	1x15 reps	rest: 30s
Preacher Curl Machine	2x12 reps	rest: 30s
Cable One-Arm Preacher Curl	2x15 reps	rest: 45s
Cable Rope Hammer Curl	2x15 reps	rest: 45s
EZ Bar Preacher Curl (Close Grip)	1x20 reps	rest: 30s
Cable Kneeling Crunch	1x45 reps	rest: 30s
Cable Crunch Kneeling Rotation	2x20 reps	rest: 30s
Crunch	3x50 reps	rest: 60s
Machine Calf Raise	1x50 reps	rest: 30s
Machine Seated Calf Raise	3x50 reps	rest: 30s
Machine Calf Press	3x50 reps	rest: 60s
Indoor Cycling	0x0 reps	rest: 20s