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Power Abs Workout
General
Advanced
Machine strength
Plan Details
The Power Abs Workout routine by JefitTeam is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
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 favorable gains. This program is a follow-up to the original plan that was published back in 2013. 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 10 to 12 repetitions for each abdominal exercise for a specific training day. *** Note : You can add a dynamic warm-up prior to the workout. Follow this with a few low repetition sets targeting the abs to prepare them for the upcoming workout. Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Day 1
Advanced Powerful Abs Workout
Est. 36 min
5 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Russian Twist (Stability Ball)
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Cable Lying Crunch
3 Sets x 12 Reps
Medicine Ball Two-Arm Overhead Throw
3 Sets x 12 Reps
Day 2
Advanced Powerful Abs Workout
Est. 31 min
5 exercises
Crunch
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Toe Touches
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Medicine Ball Throw (Stability Ball)
3 Sets x 10 Reps
Day 3
Advanced Powerful Abs Workout
Est. 35 min
5 exercises
Weighted Crunch
3 Sets x 12 Reps
Weight Plate Rotation
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Medicine Ball Decline Two-Arm Overhead Throw
3 Sets x 12 Reps
