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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.
Cable Kneeling Crunch
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3x10 reps |
rest: 60s
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Cable Russian Twist (Stability Ball)
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3x10 reps |
rest: 60s
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Cable Wood Chop
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3x10 reps |
rest: 60s
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Cable Lying Crunch
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3x10 reps |
rest: 60s
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Cable Reverse Crunch
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3x10 reps |
rest: 60s
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Crunch
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2x10 reps |
rest: 60s
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Rotational Crunch
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2x10 reps |
rest: 60s
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Toe Touches
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2x10 reps |
rest: 60s
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Hanging Knee Raise
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2x10 reps |
rest: 60s
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Hanging Leg Raise
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2x10 reps |
rest: 60s
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Weighted Crunch
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2x10 reps |
rest: 60s
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Weight Plate Rotation
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2x10 reps |
rest: 60s
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Bench Weighted Decline Crunch
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2x10 reps |
rest: 60s
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Dumbbell Side Bend
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2x10 reps |
rest: 60s
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Barbell Ab Rollout (Kneeling)
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2x10 reps |
rest: 60s
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