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E for M - The Update (PR Season)
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General
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Plan Details
The E for M - The Update (PR Season) routine by KobenSC is a 4 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 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.
Routine detail
Day 1
Day One
Est. 0 min
10 exercises
Banded Lateral Walk
3 Sets x 24 Reps
Seated Banded Hip Abduction
3 Sets x 1 Reps
Eccentric Accentuated Smith Machine Box Squats
3 Sets x 10 Reps
Banded Hip Thrust Trio (Advanced)
4 Sets x 8 Reps
Single Leg RDL into Step Up
3 Sets
Elevated Sumo Stance Straddle Lift & 1 1/4
3 Sets x 15 Reps
Prisoner Single Leg 45 Degree Reverse Hyper
3 Sets x 15 Reps
Cable Trio
3 Sets x 30 Reps
Ab Circuit 2
1 Set
Treadmill Workout
1 Set
Day 2
Day Two
Est. 0 min
11 exercises
Smith Machine Front Foot Elevated Lunge With Step Up
3 Sets x 10 Reps
Deficit Goblet Squat/RDL Couplet
3 Sets x 10 Reps
Smith Machine KAS Glute Bridge
4 Sets x 12 Reps
Deadstop Dual Elevated Single Leg Hip Thrust
4 Sets x 12 Reps
Barbell Sumo Deadlift (Overload)
4 Sets x 8 Reps
Glute Focused Back Extensions (Weighted)
3 Sets x 10 Reps
Cable Pull Through
4 Sets x 15 Reps
Cable Trio
3 Sets x 30 Reps
Banded Lateral Walk
3 Sets x 24 Reps
Ab Circuit 2
1 Set
Smith Machine Glute Kickbacks
4 Sets x 12 Reps
Day 3
Day Three
Est. 0 min
9 exercises
BC Pyramid Hip Thrust
4 Sets x 15,10,5,20 Reps
Banded KAS Glute Bridge
3 Sets x 15 Reps
Frog Hip Thrust W/Dumbbell
3 Sets x 15 Reps
Dumbbell Bulgarian Split Squat
4 Sets x 10 Reps
Spread Eagle Reverse Hyper (Banded)
3 Sets x 15 Reps
Kneeling Cable Pull Through
4 Sets x 10 Reps
Banded Cable Goblet Squat to Banded Cable RDL
4 Sets x 20 Reps
Band and Dumbbell Floor Workout
1 Set
Treadmill Workout
1 Set
Day 4
Day Four
Est. 0 min
2 exercises
Workout Three
1 Set
Workout Four
1 Set
