Increasing Ab Size
JefitTeam avatar JefitTeam
Feb 14th 2013
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Increasing Ab Size

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3 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is an abdominal routine that is focused on building on the size of your ab muscles.

Using weighted and various compound/isolation exercises, this routine will help the abs become more defined and visible.

You will perform this routine for either 2 to 3 days with 3 various workouts that you can use on each day. On each of these workout days, there are multiple exercises that target different abdominal muscles to help give an overall defined look.

This is not a cutting routine or a routine based to help you lose weight, this is mainly for building up your abdominal muscles; helping them protrude and grow to give you that defined, six pack look.

With this ab routine you will focus on performing each exercise with a rep range between 10 to 12 repetitions as it will help build the size of your abs.

Workout B  3 exercises, 21 mins
Bench Weighted Decline Crunch exercise demonstration
Bench Weighted Decline Crunch

3x10 reps

rest: 60s audio icon
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Decline Bench Weighted Twist exercise demonstration
Decline Bench Weighted Twist

3x10 reps

rest: 60s audio icon
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Stability Ball Weighted Sit-Up exercise demonstration
Stability Ball Weighted Sit-Up

4x12 reps

rest: 60s audio icon
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Workout C  3 exercises, 25 mins
Hanging Knee Raise Rotation exercise demonstration
Hanging Knee Raise Rotation

3x12 reps

rest: 60s audio icon
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Cable Wood Chop exercise demonstration
Cable Wood Chop

3x12 reps

rest: 60s audio icon
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Cable Russian Twist (Stability Ball) exercise demonstration
Cable Russian Twist (Stability Ball)

4x12 reps

rest: 60s audio icon
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