Rectus Shredominis
Bulking
Intermediate
Body
Plan Details
The Rectus Shredominis routine by AustinRushton is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine really focuses on the contraction of your rectus abdominis (abs for short). You will be focusing on breathing out while performing the concentric contraction and breathing in while performing the eccentric contraction. There will be no sets or reps. So go until failure while focusing on breathing as seen above. This will allow you to feel more of a burn than a traditional ab workout/routine. These exercises will increase in difficultly throughout the week. Remember if you can't quite do a well executed rep on any of these exercises then try a more basic version to work your way up. I hope you guys and gals will see the results that you are looking for! Read notes on each exercise to get full benefits of this routine. Good luck ladies and gents!!!
Routine detail
Mon
Ab Foundation
Est. 240 min
8 exercises
Crunch
1 Set x 300 Reps
Reverse Crunch
1 Set x 300 Reps
Sit-Up
1 Set x 300 Reps
Cross Body Crunch
1 Set x 300 Reps
Oblique Crunch
1 Set x 300 Reps
Plank
300 Sets
Cobra Stretch
1 Set x 10 Reps
Cross-Leg Side Stretch (Supine)
1 Set x 10 Reps
Tue
Shredology
Est. 124 min
13 exercises
V-Up
2 Sets x 10 Reps
Air Bike
2 Sets x 10 Reps
Toe Touches
1 Set x 300 Reps
Abdominal Pendulum
2 Sets x 10 Reps
Alternating Heel Touch
1 Set x 300 Reps
Bench Leg Raise (Supine)
1 Set x 300 Reps
Weighted Trunk Rotation
1 Set x 300 Reps
Bench Plank
1 Set
Oblique Crunch
2 Sets x 10 Reps
Hanging Leg Raise
2 Sets x 10 Reps
V-Sit
3 Sets
Cobra Stretch
3 Sets x 10 Reps
Cross-Leg Side Stretch (Supine)
3 Sets x 10 Reps
Wed
Ab Foundation
Est. 152 min
9 exercises
Sit-Up
1 Set x 300 Reps
Leg Pull-In
1 Set x 300 Reps
Oblique Crunch
1 Set x 300 Reps
Air Bike
1 Set x 300 Reps
Tuck Crunch
1 Set x 300 Reps
Leg Pull-In
1 Set x 300 Reps
Stability Ball Trunk Rotation
1 Set x 300 Reps
Cobra Stretch
3 Sets x 10 Reps
Cross-Leg Side Stretch (Supine)
3 Sets x 10 Reps
Thu
Shredology
Est. 65 min
10 exercises
Sit-Up
3 Sets x 10 Reps
V-Up
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Side Bridge
3 Sets
Hanging Knee Raise
3 Sets x 10 Reps
Abdominal Pendulum
3 Sets x 10 Reps
Dragon Flag
3 Sets x 10 Reps
Bench Rotational Crunch
3 Sets x 10 Reps
Fri
Ab Foundation
Est. 56 min
9 exercises
Bench Crunch
3 Sets x 10 Reps
V-Up
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
V-Sit
3 Sets
Dragon Flag
3 Sets x 10 Reps
V-Sit Rotation
3 Sets
Cobra Stretch
3 Sets x 10 Reps
Cross-Leg Side Stretch (Supine)
3 Sets x 10 Reps
