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.