Burning Body FatHow to Build Six Pack AbsMuscle Building Routines

Killer Six Pack Abs Exercises, six pack ab routines

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

  1. Reverse crunch 3 sets X 15-25 reps
  2. Floor crunch 3 sets X 15-25 reps
  3. Elbow to knee twisting crunch 3 sets X 15-25 reps (or side crunch)

Advanced straight sets six pack abs routine

  1. Incline reverse crunch 3 sets X 15-25 reps
  2. Kneeling cable crunch 3 sets X 15-25 reps
  3. 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

  1. Hanging knee up 2-3 sets X 15-25 reps superset to:
  2. Kneeling cable crunch 2-3 sets X 15-25 reps
  3. Reverse Crunch 2-3 sets X 15-25 reps superset to:
  4. Crunch with feet on bench 2-3 sets X 15-25 reps

Tri-set six pack abs routine

  1. Hanging Leg raise 3 sets X 15-25 reps no rest, go directly to:
  2. Hanging Knee Up 3 sets X 15-25 reps no rest, go directly to:
  3. 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)

  1. Hanging straight leg raise 15-25 reps
  2. Hanging knee ups 15-25 reps or as many as possible
  3. Hip lift 15-25 reps
  4. Reverse crunches 15-25 reps
  5. Weighted supine crunch 15-25 reps
  6. 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.

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Muscle Guru

Having spent the last 33 years weight training I have now decided to turn my attention to helping others achieve their full potential. No matter if you are a complete novice wanting to build muscle fast or an experienced muscle builder looking for that elusive muscle building routine that will promote new muscle growth. The muscle building industry is a mine field and I want to help people that are determined to build muscle naturally.

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