Abs GONE WILD
This ABS Gone WILD Plan is not your typical ab workout mainly because it has you doing other exercises that emphasize other areas of the body, BUT because of the strenuous loads that are put on the body it forces your abs to engage DRAMATICALLY. The key to this program is that you are performing a SPECIFIC ab movement after each working set of certain exercises. Here is the reason. Research has shown that abs done at the end of a workout tend to be better than done BEFORE. With specific exercises such as Planks, Russian Twists etc..being done throughout the workout you focus more on the TVA and core more-so than the actual rectus abdominas contracting as in a typical crunch. This is why at the end of the workout once your core is fried, we give specific attention to the upper and lower abs.
Research has shown that movements such as Overhead Squats, Dumbbell Front squats etc...engage the abs due to the overload and force used to maintain proper form and technique. Try this workout the next time you need to dedicate a day to abs as well as the goal to have just a kick ass workout.
Take care,
Mike McErlane
Week 1
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Dumbbell Overhead Squat | 3 | 10 | Legs |
| Dumbbell Front Squat | 3 | 6 | Legs |
| Plank | 3 | 30 | Abs |
| Standing Barbell Military Press One leg | 3 | 5 | Shoulders |
| Russian Twists | 3 | 10 | Abs |
| Dumbbell Front Squat | 3 | 6 | Legs |
| Dumbbell Overhead Squat | 3 | 5 | Legs |
| Plank | 3 | 20 | Abs |
| Standing Barbell Military Press One leg | 3 | 5 | Shoulders |
| Reverse Crunch/ Leg Lifts | 3 | 10 | Abs |
| Bent Over Cable Crunch | 3 | 20 | Abs |
| V-Ups With No Equipment | 3 | 10 | Abs |
| Decline Crunch | 3 | 20 | Abs |
