jdang416’s BodyBlog

I’ve been getting a tremendous amount of requests for ab routines and how to get a 6 pack. As everyone will tell you, diet is key. If you have a decent amount of fat on your stomach, you won’t have a 6 pack. You gotta eat clean and eat frequently. Also having a fat burner really helps a lot as well as doing morning cardio on an empty stomach. You have to do cardio if you wanna lose that belly fat. In my opinion, diet is about 90% of the fight. I’ve cheated a few days straight (still was way healthier than most Americans but for my diet, I was eating 150% more volume than I should) and my definition went away by at least 10% for a few days. I still worked out but wasn’t eating properly and it went away just like that. Doesn’t help that my metabolism sucks too so what I’m saying is EAT CLEAN. I don’t count calories but I just eat very clean.
Listed below is one of my ab routines. I also suggest reading my Bodyblog about my thoughts on abs before actually doing this workout or any ab workout. Abs take a lot of mental focus and intensity…..especially since it’s so complex (upper, mid, lower, obliques, transverse abdominus).  Please don’t try to hold me responsible if you get hurt Don’t be afraid to grunt to squeeze out those last few reps. That makes ALL THE DIFFERENCE. If you don’t know an exercise, google or youtube it. Please don’t change the order of this since I made this order on purpose.
Alternate light and heavy ab days. Take no rest between exercises and give yourself 45 - 60 seconds rest between sets. Everything is till absolute failure(you should feel like someone is cutting you open before stopping). Please do me a favor and tell me how you like it…..I designed this after a lot of trial and error. I’m also always open to suggestions.

Giant Set#1 - (all till absolute failure) - Light Day
Windshield Wipers
V-Ups
Leg lifts (with ab slings or pull-up bar…I highly suggest investing in some ab slings)
Decline twist crunches

Bicycle Kicks (straight leg, not cycling…..very slow reps….take 2-3 seconds per leg)
Ab Plank (as long as possible….minumum 45 seconds)

Giant Set #2 (all till absolute failure) - Heavy Day
Knee-raises with 35lb DB (keeping of course pelvis still and lifting with legs/hip flexors for most ab isolation)
4-5 second Jackknives (4-5 seconds going up, same going down….super slow so as to hit all the muscle fibers…awesome burn)

Kneeling rope cable crunches (I do 140lbs on the weight stack)
Decline twist crunches w/ 10lb DB

Decline Crunches with 25lb plate (or whatever u can do)

James

This entry was posted on Monday, April 28th, 2008 at 6:59 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.