Ab Program

Note: This is page 2 of Ab Program. For page 1, see: Abs Program

Ab Program continued…

Plan the ultimate ab program by combining all the factors

Now that you know what contributes to a best ab program, you need to combine all the factors and plan for your ultimate ab program. By using the best abs exercises that i recommend, here is one example of a weekly abs program with 3 levels that i plan for you. However you can modify it to your own preference. For level 4 - 8, you just need to increase the number of reps and sets gradually.

Ab Program - Level 1

Day 1
Reverse Crunches on bench 5 reps X 2 sets - 3 minutes
Rest 1 minute
Alternating Superman 3 reps on each leg X 2 sets - 2 minutes
Rest 1 minute
Machine cable crunches 5 reps X 2 sets - 3 minutes

Day 2
Rest

Day 3
Decline Oblique Crunches 5 reps X 2 sets - 3 minutes
Rest 1 minute
Abdominal curl with stability ball 10 reps X 2 sets - 2 minutes
Rest 1 minute
Reverse crunches on bench 5 reps X 2 sets - 3 minutes

Day 4
Rest

Day 5
Abdominal curl with stability ball 10 reps X 2 sets - 2 minutes
Rest 1 minute
Decline Oblique Crunches 5 reps X 2 sets - 3 minutes
Rest 1 minute
Machine cable crunches 5 reps X 2 sets - 3 minutes

Day 6 and 7
Rest

Ab Program - Level 2

Day 1
Reverse Crunches on bench 8 reps X 2 sets - 3 minutes
Rest 1 minute
Alternating Superman 5 reps on each leg X 2 sets - 2 minutes
Rest 1 minute
Machine cable crunches 8 reps X 2 sets - 3 minutes

Day 2
Rest

Day 3
Decline Oblique Crunches 8 reps X 2 sets - 3 minutes
Rest 1 minute
Abdominal curl with stability ball 12 reps X 2 sets - 2 minutes
Rest 1 minute
Reverse crunches on bench 8 reps X 2 sets - 3 minutes

Day 4
Rest

Day 5
Abdominal curl with stability ball 12 reps X 2 sets - 3 minutes
Rest 1 minute
Decline Oblique Crunches 8 reps X 2 sets - 4 minutes
Rest 1 minute
Machine cable crunches 8 reps X 2 sets - 4 minutes

Day 6 and 7
Rest

Ab Program - Level 3

Day 1
Reverse Crunches on bench 8 reps X 3 sets - 4 minutes
Rest 1 minute
Alternating Superman 5 reps on each leg X 3 sets - 3 minutes
Rest 1 minute
Machine cable crunches 8 reps X 3 sets - 4 minutes

Day 2
Rest

Day 3
Decline Oblique Crunches 8 reps X 3 sets - 4 minutes
Rest 1 minute
Abdominal curl with stability ball 12 reps X 3 sets - 3 minutes
Rest 1 minute
Reverse crunches on bench 8 reps X 3 sets - 4 minutes

Day 4
Rest

Day 5
Abdominal curl with stability ball 12 reps X 3 sets - 3 minutes
Rest 1 minute
Decline Oblique Crunches 8 reps X 3 sets - 4 minutes
Rest 1 minute
Machine cable crunches 8 reps X 3 sets - 5 minutes

Day 6 and 7
Rest

This abs program is only until level 3. You just need to increase the number of reps and sets gradually till level 8. Normally when i plan for my level 6-8 programs, i will include 1 more abs exercise per session. So it will be 4 abs exercises per session. After you have plan for your ab program, do remember to take action on it and you will soon find yourself having the six pack abs you adore.

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