Six Pack Abs Exercises, six pack ab routines
Now the six pack abs exercises and six pack ab routines
PART II: My Favorite killer six pack ab Routines
The best way to finish up an six pack ab article is with some routines, don’t you agree? All of the following routines are actual programs that I have used and/or are currently using now. I have tested them and they’re all KILLER!
Basic straights sets six pack abs routine
- Reverse crunch 3 sets X 15-25 reps
- Floor crunch 3 sets X 15-25 reps
- Elbow to knee twisting crunch 3 sets X 15-25 reps (or side crunch)
Advanced straight sets six pack abs routine
- Incline reverse crunch 3 sets X 15-25 reps
- Kneeling cable crunch 3 sets X 15-25 reps
- Hanging twisting knee up 3 sets X 15-25 reps
Heavy-light six pack abs routine
Select three ab exercises, all using resistance, for example:
1. Kneeling cable crunch
2. Weighted stability ball crunch
3. Supine Ab crunch machine
Perform three sets of each exercise. Every other workout, change repetition range as follows:
Workout A: (light) 15-25 reps, tempo 1011
Workout B (heavy) 8-12 reps, tempo 2022
Tempo (seconds)
2 eccentric
0 pause in stretch pos
2 concentric
2 pause in contracted position
Superset six pack abs routine
- Hanging knee up 2-3 sets X 15-25 reps superset to:
- Kneeling cable crunch 2-3 sets X 15-25 reps
- Reverse Crunch 2-3 sets X 15-25 reps superset to:
- Crunch with feet on bench 2-3 sets X 15-25 reps
Tri-set six pack abs routine
- Hanging Leg raise 3 sets X 15-25 reps no rest, go directly to:
- Hanging Knee Up 3 sets X 15-25 reps no rest, go directly to:
- Weighted supine crunch 3 sets X 15-25 reps rest 60 seconds, repeat for a total of three tri-sets
The Ultimate Killer Ab Routine (giant set)
- Hanging straight leg raise 15-25 reps
- Hanging knee ups 15-25 reps or as many as possible
- Hip lift 15-25 reps
- Reverse crunches 15-25 reps
- Weighted supine crunch 15-25 reps
- Bodyweight crunches 15-25 reps
Each sequence of six exercises is one giant set. Rest 60 – 90 seconds after you finish exercise #6, then repeat for a total of three circuits. (if you can get through three circuits of this routine with strict form, including hitting 25 strict leg raises and 25 knee strict knee ups, you are in elite company) Good luck!
These eight principles and the sample routines are just the tip of the iceberg in my ab training arsenal but it’s all I have time for in this article. However, this should be more than enough ammo for you to begin an all out assault on your abs.