Advanced Powerful Abs Workout
General
Advanced
Machine strength
Plan Details
The Advanced Powerful Abs Workout routine by moralez5722 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
Machines
Est. 36 min
6 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Lying Crunch
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 10 Reps
Cable Russian Twist (Stability Ball)
3 Sets x 10 Reps
Cable Reverse Crunch
3 Sets x 10 Reps
Day 2
No Weights
Est. 38 min
6 exercises
Leg Raise
3 Sets x 10 Reps
Rotational Crunch
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Toe Touches
3 Sets x 10 Reps
Day 3
Free Weights
Est. 40 min
6 exercises
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Weighted Crunch
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Barbell Seated Twist
3 Sets x 10 Reps
Day 4
REST
Est. 109 min
11 exercises
Barbell Incline Bench Row
5 Sets x 12 Reps
Dumbbell Preacher Hammer Curl
5 Sets x 12 Reps
Back Hyperextension
5 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
5 Sets x 12 Reps
Smith Machine Behind the Back Wrist Curl
5 Sets x 12 Reps
Pull-Up
5 Sets x 12 Reps
Cable Preacher Curl
5 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
5 Sets x 12 Reps
T Bar Row
5 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
5 Sets x 12 Reps
Decline Bench Weighted Twist
5 Sets x 12 Reps
