Abs Training Program 4 (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 standard deadlifts - 4 x 4, 5 x 4, 6 x 4
1b. Incline dumbbell presses – 4 x 6, 5 x 6, 6 x 6
Superset 2
2a. Renegade dumbbell rows - 3 x 8, 4 x 8, 5 x 8 (# of reps with each arm)
2b. Weighted dips – 3 x 8, 4 x 8, 5 x 8
One arm swings – 2 x 20 with each arm
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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