Abdominal Workouts! What's your routine?

  • Thread starter Thread starter Pako
  • 11 comments
  • 1,623 views
Pako

Pako

Staff Emeritus
Messages
16,455
United States
NW Montana
Messages
GTP-Pako
Messages
GTP Pako
To continue the series on workouts, I will present to you my workout today for your abdominals. Again, please share your experience and routines that we can all learn from. Weight in lbs. x # of reps. I usually will hit abs at the end of my chest and should workouts which hit on Monday's and Thursdays.

Today's routine was a three station workout for 20 reps per station for each set for a total of three sets.

Station 1: Seated Ball Twists
20 reps per side.
20 reps per side.
20 reps per side.

Station 2: Pully/Cable Rope Crunches
120 x 20
120 x 20
140 x 20

Station 3: Seated Machine Crunches
100 x 20
100 x 13 + 90 x 7
60 x 30


We have many different ab workout variations but most of them are three station based workouts.
 
Since I'm still at the beginners workout level, I don't do a heavy workout for my abs. One exercise following my Chest Exercises.

Abdominal Crunches
Lying flat on my back, with knees up on a bench, I cross my arms over my chest, and lift up till my lower back leaves the floor. Exhale, and squeeze. I don't hold, just exhale as I lift up. This squeezes the muscles tight.
15 sets of 10 reps. With 10 seconds between sets (10 paced breaths is my count). I haven't hit the full 15 sets yet, but am in the realm of 80-120.

After this, I jump on the treadmill for 20 minutes. This is more of a cooldown, so I go with 7-9 degrees incline and 3.2-3.4 speed.
 
I noticed that you do your abs after chest, as do I. Do you work on abs any other day durning the week? Abs are tuff but so important for that core strength. 👍
 
At this time, I only do them on that one day. I'm sure that in a few weeks when my training method changes, I'll be doing them more than once a week. Not sure what days he will switch it up to, and what he'll pair it with.
 
We did this routine following our chest workout.

Three sets, three stations per set, 20 reps per station, exercises as follows:

Rope Crunches @ 120lbs
Hanging Leg Raises
Seated machine crunches @ 80lbs.
 
Its been a while since I updated my ab workout. I do three exercises for them, and I pair them on a Tricep day.

First I do the "7 Minute Plank". When I'm done puking, I'll start the next two, as a super set. Weighted inclined sit-ups x15, and Coreball Crunches x15.

After that, I'll work my triceps.
 
Pako
I noticed that you do your abs after chest, as do I.
Click to expand...
I usually do abs/lower back as the very last exercise. Abs as well as lower back are used as stabilizers in nearly any major exercise, so wearing them out before doing any of the larger exercises is probably not a very good idea.

As far as abdominal workout, I have noticed my abs hardly ever need any extra attention if I do the major muscle groups using free weights rather than machines.

Personally, I really like the following exercise:

Kneeling crunch

I usually combine that with a few sets of crunches on a declined bench (hold a weight to make it more interesting).
 
Der Alta
Its been a while since I updated my ab workout. I do three exercises for them, and I pair them on a Tricep day.

First I do the "7 Minute Plank". When I'm done puking, I'll start the next two, as a super set. Weighted inclined sit-ups x15, and Coreball Crunches x15.

After that, I'll work my triceps.
Click to expand...

I'd plank with her any time.
 
NLxAROSA
I usually do abs/lower back as the very last exercise. Abs as well as lower back are used as stabilizers in nearly any major exercise, so wearing them out before doing any of the larger exercises is probably not a very good idea.

As far as abdominal workout, I have noticed my abs hardly ever need any extra attention if I do the major muscle groups using free weights rather than machines.

Personally, I really like the following exercise:

Kneeling crunch

I usually combine that with a few sets of crunches on a declined bench (hold a weight to make it more interesting).
Click to expand...

The Kneeling crunch is good, that's the exercise I was referring to as "Rope Crunches". It's a good one!!
 
I actually pulled that one off http://exrx.net/

That site is amazing, it has a body map where you can just click a muscle and it lists all exercises, including instructions. (And no, you can't select exercices for the penis ;))

If you want to change your workout schedule, it's an excellent source of inspiration to build a new one. :)
 

Latest Posts

Back