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Men's and Women's Abdominal Program
Abs should be done every training day and at least three days a week. There are dozens of variations for ab routines, so don't limit yourself.
Mix up these routines a bit, at least once (maybe twice) a week doing a real hard-core, heavy ab routine. Other days, do a lighter, higher rep routine.
On these ab giant sets, be creative (and slightly masochistic). Feel free to put together different combinations.
These are the exercises that my clients do while under my
close supervision. Please use caution when working out, no matter what the
circumstances. I recommend using an experienced spotter or trainer when
doing any lifting. Jean-Paul Fitness Specialists is not personally responsible for any injury you may
incur. It is possible that you may experience:
- Soreness
- Pulled muscles
- Heat prostration
- Muscle or ligament tears
- Broken bones
If I have left anything out, use your imagination! Typical weight-lifting related injuries occur in the lower back, shoulders,
elbows (triceps tendon especially) and knees; but they are not limited to
those areas. PLEASE BE CAREFUL.
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| HEAVY AB ROUTINE |
| EXERCISE | SET # | REP # |
| hanging knee ups or bench knee ups | 2 x | 10-25 |
| roman chair crunches | 2 x | 10-25 |
| crunches, reached, or cable crunches | 1-2 x | 10-30 |
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HIGH REP AB ROUTINE |
| EXERCISE | SET # | REP # |
| lying toe touches | 1-2 x | 20-50 |
| lying knee ups | 1-2 x | 20-50 |
| lying knee up crunches | 1-2 x | 20-50 |
| reaches | 1-2 x | 20-50 |
| right side crunches | 1-2 x | 15-30 |
| left side crunches | 1-2 x | 15-30 |
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HIGH REP AB ROUTINE |
| EXERCISE | SET # | REP # |
| leg lifts | 1-2 x | 20-50 |
| scissors | 1-2 x | 20-50 |
| lying knee ups | 1-2 x | 20-50 |
| knee up crunches | 1-2 x | 20-50 |
| reaches (with pelvis tilted) | 1-2 x | 20-50 |
| right side crunch | 1-2 x | 15-30 |
| left side crunch | 1-2 x | 15-30 |
| reaches | 1-2 x | 15-30 |
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