Abs Training Program 5 (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:
1. Barbell overhead squats – warm up sets, then 2 x 6
2. Incline barbell presses – warm up sets, then 2 x 6
3. Weighted pull-ups - warm up sets, then 2 x 6
4. Romanian deadlifts – warm up sets, then 2 x 6
5. Weighted dips – warm up sets, then 2 x 8
6. Barbell bent over rows – warm up sets, then 2 x 8
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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