Transitioning to a more rigorous ab workout?

[Haizakokaru]

Hi all,

I've stuck with the follow workout for several months and I'm thinking about doing something more hardcore and more focused on the ab area, since I feel that this workout has been mostly arms/back based. Any suggestions/redirections to stickies? Something intermediate level would be appreciated. Thanks in advance!

Day 1
5x Squats: 5 reps
(on shoulders)
4x Ham work (romanian deadlifts): 8 reps
(weights at your side)
3x BB or DB Row: 8 reps
2x Bicep Curls: 10 reps

Day 2
5x Bench Press: 5 reps
3x Seated Military Press: 8 reps
4x Tricep Isolation (Tricep press): 8 reps
3x hyperextension: 15 reps


Day 3

5x Deadlifts: 5 reps
3x Pullups: 8 reps
4x Leg Press/(hack)Squats: 8 reps
2x Biceps Curls: 10 reps

Day 4
4x DB or Incline Press: 5 reps
4x tricep press: 8 reps
3x Side Lateral Raise: 8 reps
3x hyperextension: 15 reps

[Haizakokaru]

Please help! D:

[tropicalfire]

Well, I dont understand your question really. You have no exercise that actually hits abs directly. You only have core activation exercises.

Solution= throw in something directly for the abs, they are muscles too and they deserve love. Crunches, leg raises etc and progress with weight.
Additionally, since you dont seem to be interested in them too much, do the ab exercises for last so you dont compromise squats or deadlifts.

[Haizakokaru]

Well, I dont understand your question really. You have no exercise that actually hits abs directly. You only have core activation exercises.

Solution= throw in something directly for the abs, they are muscles too and they deserve love. Crunches, leg raises etc and progress with weight.
Additionally, since you dont seem to be interested in them too much, do the ab exercises for last so you dont compromise squats or deadlifts.

Yes, the problem is that I have don't have exercises that hits abs. I'm trying to modify my workout.

Thanks for the input, that gives me an idea. Do you think I should tack on another day to my workout specifically for abs or add on ab exercises to the last 2 days or so?

[Voxmusculus]

I have found the Ab Ripper workouts listed in P90X to be pretty awesome.

Just doing them twice a week for ~15 minutes yielded pretty awesome results.

You can find the list of Ab Ripper workouts here: http://hubpages.com/hub/P90x-Ab-Ripp...-by-Step-Guide

[Haizakokaru]

Do you guys think I should add the chest press in there? If so, where?

I have found the Ab Ripper workouts listed in P90X to be pretty awesome.

Just doing them twice a week for ~15 minutes yielded pretty awesome results.

You can find the list of Ab Ripper workouts here: http://hubpages.com/hub/P90x-Ab-Ripp...-by-Step-Guide

Thanks a lot man! I added this workout to my both days of my weekend routine. (Unless this exercise should be placed on different days of my 4-day workout?)

Hopefully this will mean more results.

Any other exercise advice would be appreciated