You are about to learn about a region of the body that almost
everybody wants but somehow the secrets escape them. The weight loss industry
may be a billion dollar a year market but a close second is all the late night
infomercials about abs, 6 packs, 6 second abs and how to get ready for the beach
and show off that region. This is part 3 that focus on ab training.
All About Abs – 6 Months of Ab Workouts
Exercises for Variety and Development 24 Weeks of Abs Routines That Won’t Be
Routine
I’d like to tell you more about abdominals at this point but we’ve come to the
end of the 4 part series and now it’s simply time to get onto the workouts.
In short, you’ve learn about the two key concepts that are required to show off
your abs in the first place. You’ve also discovered why nutrition is the most
important part of any ab quest. And you are about to learn the final segment of
6-pack abs by utilizing some of the most important abdominal exercises.
Moreover…
You won’t be spending countless hours doing the same old boring ab work. This 6
month plan was molded to give you a well rounded routine and keep it interesting
and challenging.
Not only will you be able to see your abs, you’ll make your entire core stronger
and that will translate into a stronger body overall.
So let me ask you…
Why would you ever spend another dime on a program or book when you’ve got the
entire arsenal you need in this series to have professional bodybuilding
abdominals? My strong hunch is…
After doing this 6 month program, eating right and lowering your body fat
levels, you should be able to send me a personal success story.
Without further noise, let’s get to the workouts!
Additional Tips for a Six Pack
Before you begin, it’s recommended you understand how each exercise is performed
to achieve the maximum results.
http://www.beginning-bodybuilding.com/6monthsofabs.htm
Note: * A1 & A2, and following letter pairs reference joined exercises
(supersets) One exercise A1 followed immediately without rest by A2.
Note: 4-point tempo explained:
2010 tempo =
2 = negative/eccentric action
0 = pause in stretch position
1 = positive/concentric action
0 = pause in contracted position
* You can substitute a crunch for a double crunch if you want the overall
exercise to be more difficult.
* By doing a variety of movements, you are targeting all the areas of the
midsection. Using bodyweight is usually preferred over heavy weights that tend
to build up and thicken the midsection.
* Rep ranges in this program are suggested. Go for ‘perceived’ exertion. If
you can do more, do more. Judge a set by how you feel not how many reps you do.
* Keep the tension on the abdominals at all times.
The Ripped Abdominal Workout Series
Week 1-2
Exercise: A1 – Decline Reverse Crunch & A2 – Crunches
Sets: 3
Reps: 15
Tempo: 2010
Rest Period: 30 seconds
Exercise B1 – Oblique Crunch
Sets: 2
Reps: 15
Tempo: l & r 2010
Rest Period: 60 seconds
Week 3-4
Exercise: A1 – Alternate Heel Touches
Sets: 3
Reps: 15-20
Tempo: 2010
Rest Period: 30 seconds
Exercise B1 – Ab Wheel
Sets: 3
Reps: 10
Tempo: 3010
Rest Period: 60 seconds
Exercise: C1 – Seated Plate Twists
Sets: 3
Reps: 12
Tempo: 2020
Rest Period: 30 seconds
Exercise D1 – Cable Crunch
Sets: 2
Reps: 15
Tempo: l & r 2110
Rest Period: 60 seconds
RESOURCE BOX: If you want to see Weeks 5-24, please use the following location.
The series is continued here:
http://www.beginning-bodybuilding.com/6monthsofabs.htm
