Advice please???
So would you cut down on this - maybe just a heavy session on Monday and Friday?
Also, I dont follow my routine to the T, if I’m still sore, I don’t train again, and I don’t stick to the exact sets, reps etc, this is just an example weekly routine. I’m looking for some pointers and advice Thanks!
Oh, here is my full routine - I dont only train abs:)
But I’m just looking for advice on how to get the best results on AB training
DAY 1 BACK
Bent over row (2-4) sets (6 â?? 8 rep range)
Pull-ups (2-4) sets (as many as you can)
- Do a total of 6 sets between rows and pull ups
Deadlift (3 - 4) sets
Seated cable row (handle or ropes) (2-3) sets
Pull down (machine with wide bar or handle) - 2 sets
Super fast and light (seated rope pulls or one arm pulls on flyer machine ) - 2 sets
ABS â?? Heavy session to failure
Cardio â?? HIT (5-8 intervals; 30 seconds hard, 30 seconds medium recovery)
DAY 2 BICEPS & SHRUGS
Standing straight bar curl OR EZ-Bar â?? 4/5 sets (6 â?? 8 rep range)
Preacher curl 21â??s style â?? 3 sets (6,8,10)
Concentration curl (seated or standing and bent over) OR ladder pulls OR close grip concentration curl (see glossary) â?? 2 sets (12) OR
Hammer curl â?? 3 sets (10,10,8)
Shrugs â?? 3/4 sets of straight bar lift & 3 sets Haney dumbbell lift & 2 sets behind head
Cardio â?? HIT (4-6 intervals; 30 seconds hard, 30 seconds medium recovery)
DAY 3 CHEST AND SHOULDERS
-
CHEST
Incline bench OR Incline dumbbell â?? 4 sets (6 â?? 8 rap range)
Flat bench OR flat dumbbell â?? 3 sets (8,8,10)
Incline dumbbell flyers OR Decline bench or dumbbell OR push-ups OR combo style dumbbell press â?? 3 sets (10,10,10)
Cable machine OR seated flyer machine (tree hug) â?? 3/4 sets (12,12,12,12)
-
SHOULDERS
Push Press or Straight bar shoulder press OR machine press OR Smith machineâ?? 4 sets (6-8 rep range)
Side laterals â?? 3 sets (10,10,10)
Unwinding Press (see glossary) or Front raisers OR Arnold press OR Overhead lateral raisers(do these after bent over raisers) â?? 3 sets (10,10,10)
Bent over raisersâ?? 3sets (10,10,10)
Cardio & ABS â?? light mini abs session; 5 minute jog
DAY 4 LEGS (day 3 and 4 can be switched)
Squats â?? 4 sets (8-10)
Leg press â?? 4 sets (12-15)
Leg curl â?? 3 sets (12-15)
Leg raisers â?? 4 sets (12-15)
Calves â?? 5 sets (smith or machine & single foot with dumbell â?? push them hard)
Cardio â?? HIT
DAY 5 TRICEPS & FOREARMS
Close grip bench press â?? 4 sets (6-8 rep range)
Bench Dips â?? 3 sets (10,10,10)
Lying French press OR push downsâ?? 3 sets (10,10,10)
Rope press OR reverse triceps OR double arm kickbacksâ?? 3 sets (10,10,10)
Forearms â?? 4 sets reverse bicep forearm curls; 4 sets seated curl (15-20 rep range)
ABS â?? Heavy session to failure
Cardio â?? HIT
Advice for abs??