6 Months of Abs!
by
Marc David
Additional Tips for a Six Pack
Note: * A1 & A2, and following letter pairs reference joined exercises (supersets) One exercise A1 followed immediately without rest by A2.
- 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.
How to Do the Exercises
Rather then post each description, I've found that Bodybuilding.com offers the best of how to the exercises listed below. If you aren't sure how to perform them, please visit this site for more information:
Abdominal Exercise Explanations (opens in a new window)
The Ripped Abdominal Workout Series
Week 1-2
| Exercise |
Sets |
Reps |
Tempo |
Rest Period |
| A1 - Decline Reverse Crunch |
3 |
15 |
201 |
30 seconds |
| Superset with
|
| A2 Crunch |
3 |
10 |
222 |
30 seconds |
| B1 Oblique Crunch |
2 |
15 |
l & r 201 |
60 seconds |
Week 3-4
| Exercise |
Sets |
Reps |
Tempo |
Rest Period |
| A1 Alternate Heel Touches |
3 |
15-20 |
222 |
30 seconds |
| B1 Ab Wheel |
3 |
10 |
301 |
30 seconds |
| C1 Seated Plate Twists |
3 |
12 |
222 |
30 seconds |
| D1 Cable Crunch |
3 |
20 |
212 |
60 seconds |
Week 5-6
| Exercise |
Sets |
Reps |
Tempo |
Rest Period |
| A1 Crunch |
3 |
20 |
30 sec hold |
30 seconds |
| Superset with |
| A2 Ab Wheel |
3 |
10 |
301 |
|
| B1 Exercise Ball Crunches |
3 |
12 |
222 |
30 seconds |
| B2 Air Bicycle |
3 |
20 |
212 |
60 seconds |
Week 7-8
| Exercise |
Sets |
Reps |
Tempo |
Rest Period |
| A1 Side Plank |
3 |
1 |
30 sec hold |
30 seconds |
| A2 Ab Wheel |
3 |
10 |
301 |
30 seconds |
| B1 Exercise Ball Pull-in |
3 |
12 |
222 |
30 seconds |
| B2 Bicycle Crunch |
3 |
20 |
212 |
60 seconds |
Week 9-10
| Exercise |
Sets |
Reps |
Tempo |
Rest Period |
| A1 Crunch |
3 |
15 |
222 |
30 seconds |
| B2 Ab Wheel |
3 |
10 |
301 |
30 seconds |
| C1 Oblique Crunches |
3 |
12 |
222 |
30 seconds |
| D1 Air Bicycle |
3 |
20 |
212
| 60 seconds |
Week 11-12
| Exercise |
Sets |
Reps |
Tempo |
Rest Period |
| A1 Plate Twist |
3 |
15 |
30 sec hold |
30 seconds |
| B1 Ab Wheel |
3 |
10 |
301 |
30 seconds |
| C1 Exercise Ball Crunches |
3 |
12 |
222 |
30 seconds |
| D1 Decline Reverse Crunch |
3 |
20 |
212 |
60 seconds |
Week 13-14
| Exercise |
Sets |
Reps |
Tempo |
Rest Period |
| A1 Cable Crunches |
3 |
25 |
222 |
30 seconds |
| B1 Oblique Crunch |
3 |
10 |
301 |
30 seconds |
| C1 Lying Leg Raise |
3 |
12 |
222 |
|
| C2 Exercise Ball Pull-in |
3 |
20 |
212 |
60 seconds |
Week 15-16
| Exercise |
Sets |
Reps |
Tempo |
Rest Period |
| A1 Full Rotation Knee Raise |
3 |
12 |
222 |
30 second |
| A2 Lying Leg Raise |
3 |
25 |
301 |
30 seconds |
| B1 Cable Crunches |
3 |
20 |
222 |
|
| B2 Lying Leg Raises |
3 |
25 |
212 |
60 seconds |
Week 17-18
| Exercise |
Sets |
Reps |
Tempo |
Rest Period |
| A1 Exercise Ball Crunches |
3 |
25 |
222 |
30 seconds |
| A2 Decline Reverse Crunches |
3 |
20 |
222 |
30 seconds |
| B1 Cable Crunches
| 2
| 15
| 222
| |
| B2 Seated Plate Twists
| 2 |
20 |
212 |
60 seconds |
Week 19-20
| Exercise |
Sets |
Reps |
Tempo |
Rest Period |
| A1 Full Rotation Knee Raise |
3 |
15 |
30 sec hold |
30 seconds |
| A2 Cable Crunches |
3 |
25 |
301 |
30 seconds
|
| B1 Bicycle Crunch |
3 |
12 |
222 |
|
| B2 Ab Wheel |
3 |
20 |
212 |
60 seconds |
Week 21-22
| Exercise |
Sets |
Reps |
Tempo |
Rest Period |
| A1 Side Plank |
3 |
1
| 30 sec hold |
30 seconds |
| A2 Ab Wheel |
3 |
15 |
301 |
30 seconds |
| B1 Exercise Ball Crunches |
3 |
25 |
222 |
|
| B2 Bicycle Crunch |
3 |
20 |
212 |
Week 21-22
| Exercise |
Sets |
Reps |
Tempo |
Rest Period |
| A1 Full Rotation Knee Raises |
3 |
15 |
30 sec hold |
30 seconds |
| A2 Hanging Leg Raises |
3 |
15 |
301 |
30 seconds |
| B1 Exercise Ball Crunches |
3 |
30 |
222 |
|
| B2 Ab Wheel |
3 |
20 |
212 |
60 seconds |
Thanks again for taking your time to read this publication!
PS If you haven't checked out the Beginner's Guide to Fitness and Bodybuilding lately, fetch yourself a nice hot cup of coffee, unplug the telephone, and get comfortable as you discover a wellspring of information you can use right now to make more gains!
Marc David
©2006
Marc David is an innovative fitness enthusiast and the creator of the "The Beginner's Guide to Fitness And Bodybuilding." method on www.Beginning-Bodybuilding.com
He can show you how to reduce your body fat thru diet, how to gain weight or create more muscle thru an abundance of workout tips by training LESS, not more!
Once a self-confessed skinny, "135-pound weakling." Today Marc is a 200 pound bodybuilder who teaches thousands of people to gain weight, build muscle and reduce body fat with a workout and nutrition system so simple that even a complete beginner can understand it!
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