T Nation

Your Ab Routines?


#1

Hi all,

Please can you share your AB routines..

I like to train abs heavy, and this is my routine below.
Is two heavy days and one light day enough/ too much per week??

Monday and Friday - heavy abs (3 excercises, 4 sets each - around 10 reps)
Wednesday - light session. (3 excercises, 2 sets each - around 20 reps)

........................................
Basic Routine:

Monday (heavy): Leg raisers (4 sets); Cable crunch (4 sets); Lying feet over bench, side crunch (4 sets)

Wednesday (light, no resting between sets): Lying on back leg raisers, twisting on execution (2 sets), Decline side and middle crunch (2 sets), Side twist holding dumbells (tageting obliques) (2 sets)

Friday (heavy): Hanging leg raisers (4 sets), side cable crunch (4 sets), lying two arm dumbbell crunch (lying on your back with knees up and feet placed on the bround. Hands extended backwards holding two light dumbells, perform crunch while keeping hands extended behind you. This is similar to a cable crunch, but it soley focuses on upper abs, and it hurts! (4 sets)

THOUGHTS?? Thanks


#2

1 time per week

hanging ab raise 4x20

cable pulldown crunch 4x10

done.


#3

I train abs 3 times per week or everytime im in the gym. Situps for 3 sets, the plank for anywhere from 3-5 minutes, hand walkouts and hanging leg raises are my staples. I always do situps though, and then choose one of the other exercises mentioned. 2-3 sets and short rest periods.


#4

What does the rest of your training look like?

For me, only weighted chinups/pullups and ab wheel rollouts leave that lingering soreness...


#5

Here's my new split. I always trained shoulders and chest together because of an old rotator cuff injury (and needed a week rest after hitting that region), but anyway, here's my new split
.......

DAY 1 BACK & BICEPS

  1. BACK
    Bent over row (3 sets, 6 â?? 8 rep range)
    Pull-ups (3 sets, as many as you can)
    Deadlift (3 - 4 heavy sets)
    Seated cable row (handle or ropes) (2-3 sets)
    Wide lateral Pull Down - 2 sets (10 reps)
    Super fast and light (seated rope pulls or one arm pulls on flyer machine ) - 2 sets

  2. BICEPS * compound/heavy
    Standing straight bar curl â?? 4 working sets & one warm up (6 â?? 8 rep range)
    Hammer curl (standing or on seated lying bench) â?? 4 sets (6-8 rep range)

  3. ABS and Cardio
    ABS â?? Heavy day, as mentioned
    Cardio â?? HIT (5-8 intervals; 30 seconds hard, 30 seconds medium recovery)
    Stretch

DAY 2 CHEST & TRICEPS

  1. CHEST
    Incline bench OR Incline dumbbell â?? 4 sets (6 â?? 8 rap range)
    Flat bench OR flat dumbbell â?? 3 sets (6-10 rep range)
    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)

  2. TRICEPS * compound/heavy
    Close grip bench press â?? 4 sets (6-8 rep range)
    Hanging dips or French Press â?? 4 sets to failure

  3. CARDIO
    CARDIO â?? HIT
    Stretch

DAY 3 LEGS

  1. LEGS
    Squats â?? 3 sets (and one warm up set)
    Hack squat â?? 3 sets
    Leg press â?? 3 sets
    Leg curl â?? 3 sets (12-15)
    Leg raisers â?? 4 sets (12-15)
    Calves â?? 4 sets (smith or machine & single foot with dumbell â?? push them hard)

  2. CARDIO & ABS
    ABS â?? light day, as mentioned
    Cardio â?? just a simple warm down
    Stretch

DAY 4 SHOULDERS AND SHRUGS

  1. SHOULDERS
    Push Press or Straight bar shoulder press OR machine press OR Smith machineâ?? 4 sets (6-8 rep range) * And one warm up set
    Side laterals â?? 3 sets
    Unwinding Press (see glossary) or Front raisers OR Arnold press OR Overhead lateral raisers(do these after bent over raisers) â?? 3 sets
    Bent over raisersâ?? 3sets (10,10,10)

  2. SHRUGS
    Straight bar jump/cheat lift â?? 3 sets
    Hanley dumbbell jump/cheat lift â?? 3 sets
    Behind head lift (2 super light, fast sets) - optional

  3. CARDIO
    HIT

DAY 5 ARMS

  1. BICEPS *isolation/lighter
    Preacher curl 21â??s style â?? 3 sets
    Concentration curl OR ladder pulls OR close grip concentration curl (see glossary) â?? 3 sets
    Rope hammer curls â?? 3 sets

  2. TRICEPS *isolation/lighter
    Bench dips â?? 3 sets
    Push down â?? 3 sets
    Double arm kickbacks OR Reverse triceps OR Single arm triceps â?? 3 sets

  3. FOREARMS
    Seated reverse curls â?? 3 sets to failure
    Seated curls â?? 3 sets to failure
    Behind back curls â?? 2 sets to failure

  4. CARDIO & ABS
    ABS â?? Heavy day
    CARDIO - HIT

Weekend: Rest

Thoughts?


#6

http://www.T-Nation.com/free_online_article/most_recent/iron_core_how_to_build_a_punchproof_body

http://www.T-Nation.com/free_online_article/sports_body_training_performance_repair/21st_century_core_training

I use about two exercises in each article 3x a week at the end of my training session. I'm not risking my spine even more by doing sit ups, leg raises, whatever the hell else I used to do.


#7

Thanks for those links - some interesting tips there.. shot