Abs Training Program 3 (Intermediate To Advanced Levels)

Workout A
Functional warm-up (5-7 minutes):
2 minutes stationary bike (lubricates lower body joints)
Straight leg bridge with double leg curl on stability ball (1 x 10)
Straight leg bridge with single leg curl on stability ball (1 x 6 with each leg)
Opposite raise from four-point or push-up position (1 x 5 from each side)
Medicine ball or cable lateral chopping on stability ball (1 x 6 with each side)
Reverse back/hip extensions on stability ball (1 x 8)
Mountain climbers or mountain jumpers (1 x 10 each leg)
Breakdancers (1 x 10 each leg)
Main exercises:
Superset 1
1a. Barbell clean & presses - 4 x 4, 5 x 4, 6 x 4, increase weight and drop back to 4 x 4, etc.
1b. Wide grip pronated weighted pull-ups – 4 x 5, 5 x 5, 6 x 5 (use lat pulls if you can’t complete 5 pull-ups in good form)
Superset 2
2a. Barbell Front squats - 4 x 5, 5 x 5, 6 x 5
2b. One arm dumbbell rows – 4 x 6, 5 x 6, 6 x 6 (with each arm)
Two arm swings – 2 x 25
Ab training (appropriate level for you from section 3.5)
6-8 minute high intensity interval training finish
3-5 minutes stretching all muscle groups

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