Alright. My program sticks to basic compounds and have woefully neglected my Abs. So I decided to extended my workouts by 5 minutes or a max of 9 minutes.
Hit my Abs, Calves, and Biceps hard enough one time in a week under 9 minutes ideally closer to 5 minutes. To clarify, each day I would either do Biceps, Calves or Abs and dedicate 5-9 minutes to it.
Strength, Muscle Density
Less so sarcoplasmic increases, more myo.
Sets 10, Reps 3
10 Second Rest
Load heavy as possible as long as I can continue to do three reps.
Abs - Serratus Crunch
Biceps - Barbell Curl, Supinated
Calves - Standing Calf Raises, Smith