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3 days per wk Advanced Powerful Abs Workout
General
Advanced
Machine strength
Plan Details
The 3 days per wk Advanced Powerful Abs Workout routine by bigcahoonas76 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 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
Machines
Est. 42 min
6 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Russian Twist (Stability Ball)
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Cable Lying Crunch
3 Sets x 10 Reps
Cable Reverse Crunch
3 Sets x 10 Reps
Day 2
No Weights
Est. 38 min
6 exercises
Crunch
3 Sets x 10 Reps
Rotational 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
Hanging Leg Raise
3 Sets x 10 Reps
Day 3
Free Weights
Est. 40 min
6 exercises
Weighted Crunch
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Barbell Seated Twist
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
