CORE SUMMER

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2 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

With this program, activate the abdomen in all its fibers, achieving greater congestion from the first day. This program is carried out three times a week, leaving a day off in between.

Wednesday
Monday
Friday

Abdo 1 11 exercises, 1 hr 23 mins

Cable Kneeling Crunch	4x15 reps • 45s	rest: 45s
Decline Crunch	4x20 reps • 45s	rest: 60s
Plank	4x8 reps • 60s	rest: 60s
Hanging Leg Raise	4x15 reps • 80s	rest: 60s
Side Plank	4x8 reps • 60s	rest: 60s
Air Bike	4x10 reps • 45s	rest: 45s
Crunch	4x10 reps • 30s	rest: 45s
Cable Crunch Kneeling Rotation	4x8 reps	rest: 60s
Parallel Bar Hip Raise	4x8 reps	rest: 60s
Frog Sit-Up	4x15 reps	rest: 60s
	4x8 reps	rest: 60s

Abdo 2 11 exercises, 1 hr 23 mins

Cable Kneeling Crunch	4x15 reps • 45s	rest: 45s
Decline Crunch	4x20 reps • 45s	rest: 60s
Plank	4x8 reps • 60s	rest: 60s
Hanging Leg Raise	4x15 reps • 80s	rest: 60s
Cable Crunch Kneeling Rotation	4x8 reps	rest: 60s
Frog Sit-Up	4x15 reps	rest: 60s
Side Plank	4x8 reps • 60s	rest: 60s
Crunch	4x10 reps • 30s	rest: 45s
Air Bike	4x10 reps • 45s	rest: 45s
Parallel Bar Hip Raise	4x8 reps	rest: 60s
	4x8 reps	rest: 60s

Abdo 3 11 exercises, 1 hr 24 mins

Cable Kneeling Crunch	4x15 reps • 45s	rest: 45s
Decline Crunch	4x20 reps • 45s	rest: 60s
Plank	4x8 reps • 60s	rest: 60s
Hanging Leg Raise	4x15 reps • 80s	rest: 60s
	4x8 reps	rest: 60s
Side Plank	4x8 reps • 60s	rest: 60s
Air Bike	4x10 reps • 45s	rest: 45s
Parallel Bar Hip Raise	4x8 reps • 60s	rest: 60s
Cable Crunch Kneeling Rotation	4x8 reps • 60s	rest: 60s
Crunch	4x10 reps • 30s	rest: 45s
Frog Sit-Up	4x15 reps	rest: 60s