Abdominal Sample Program - Get Abs Of Steel!
Use the sample abdominal program below as directed.
PHASE A (3 WEEKS)
Monday and Thursday (Rectus Abdominis)
30-degree partial sit-ups 3 sets of 15 repetitions (No Rest)
Hanging leg raises 3 sets of 15 repetitions (No Rest)
Swiss ball crunches 3 sets of 15 repetitions (No Rest)
Swiss ball reverse crunches 3 sets of 15 repetitions (1 Minute Rest)
Click Here For A Printable Version Of Abs Phase A Mon,Thurs!
PHASE B (3 WEEKS)
Tuesday and Friday (Obliques, Intercostals, and Serratus)
Swiss ball side bends 3 sets of 15 repetitions (No Rest)
Russian twists 3 sets of 15 repetitions (No Rest)
Twisting crunches on swiss ball 3 sets of 15 repetitions (No Rest)
One-arm high pulley crunches 3 sets of 15 repetitions (1 Minute Rest)
Click Here For A Printable Version Of Abdominals Phase A Tue, Fri!
PHASE B (3 WEEKS)
Perform the same exercises as above and in the same manner but do 4 sets of 10 repetitions for each.
Click Here For A Printable Version Of Abdominals Phase B - Mon, Thurs!
Click Here For A Printable Version Of Abdominals Phase B - Tue, Fri!
PHASE B (3 WEEKS)
Perform the same exercises as above and in the same manner but do 5 sets of 5 repetitions for each.
Click Here For A Printable Version Of Abs Phase C - Mon, Thurs!
Click Here For A Printable Version Of Abs Phase C - Tue, Fri!
30-degree partial sit-ups
Exercise DataMain Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Body Only
Mechanics Type: Isolation
Tips: Lie on your back on the floor with your feet about should width apart. You may find it easier to put your feet under something to hold them down. Lift your upper body, bending at the waist, until you're sitting up vertically.
Keep your arms at your sides, crossed in front of you, or behind your head, but do NOT attempt use your arms to pull yourself up. Do not raise your feet off of the ground. Smoothly lower your body back to the floor. Repeat.
Hanging Leg Raise - Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Body only
Mechanics Type: Isolation
Tips: Hang from a bar with your legs straight down. Raise your legs by flexing your hips while flexing your knees until your hips are fully flexed. Continue to raise knees toward shoulders by flexing your waist.
Do NOT swing and use momentum. Go slow and concentrate on using your abs to pull your legs up. Return to the starting position. Repeat. You can place weight between your ankles for added resistance. You can also raise your knees to one side of your body to work the obliques.
Swiss ball crunches
Swiss ball reverse crunches
Swiss ball side bends
Russian Twist
Exercise DataMain Muscle Worked: Abdominals
Other Muscles Worked: Lower Back
Equipment: Body only
Mechanics Type: Compound 
Tips: Secure your feet either by placing them under something that won't move or by having a partner hold them.
Start in the position shown above, leaning slightly back and clasping your hands in front of you. Moving only at the trunk, rotate to one side. At the end of your range of motion, quickly reverse the movement and rotate to the opposite side. Repeat in a rapid fashion for the full number of reps. You can also hold a weight or medicine ball to increase the difficulty.
Cross-Body Crunch
Tips: Lie on your back and bend your knees about 60 degrees and keep your feet flat on the floor.
Place your hands loosely behind your head. Curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. Do one side for all your reps, then switch to the other side. Try to bring your shoulder up towards your knee rather than just your elbow.
One-arm high pulley crunches
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation
Tips: Kneel below a high pulley.
Grasp cable rope attachment and place wrists against the head. Flex hips slightly and allow the weight to hyperextend the lower back. With the hips stationary, flex the waist so the elbows travel toward the middle of the thighs. Return and repeat.
When To Perform This Routine
When I specialize on abdominal training I like to perform my abs first thing in the morning right before my cardiovascular training. That way, I can dedicate my full energy towards training them when I am fresh as opposed to training them after I am badly beaten from say a leg workout.
Thank you to Hugo Rivera and www.bodybuilding.com for all pics and info!
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