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ABS & OBLIQUES - BUILD MUSCLE - Workout 5 #SUMMERSHRED


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Today we are going to focus solely on ABS & OBLIQUES! Yes we targeted these areas earlier in the week, but if you want your abs to REALLY pop we need to hit them a bit harder! Who needs a rest day right?! Once again this routine will combine high volume with my own personal creation BURN SETS! Burn sets will help you rip and tear more muscle fibers per set than ever before to ensure you are always taking your training to the next level! They also help “pre-exhaust” whatever muscle group you are targeting making the following exercises more intense as well.


CLICK HERE to see all the routines in this program!


This routine is designed to give anyone a great workout at the GYM.


This Routine Requires:

  1. Cables

  2. Barbell

  3. Dumbbells

  4. Medicine Ball

List of Exercises:

                    EXERCISE                    Sets      Burns        Rep Goal        Rest

ABS

Barbell Sit-Up                                     3             2             10 to 12        60 sec.

Medicine Ball Seated Knee Tuck      3             2             10 to 12        60 sec.

Ball Pass                                             3             0             10 to 12         60 sec.


OBLIQUES

Half-Kneeling Cable Chop                3             2             10 to 12         60 sec.

Hanging Hurdle (Dumbbell)              3             2             10 to 12         60 sec.

Side Plank (Dumbbell)                       3             0             10 to 12         60 sec.


IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be sure to check out the 8 minute demo for the MS Meal Plan.


*BURN SET: The number of “BURNS” determines how many times you complete the desired rep range within 1 set. For example, Barbell Sit-Up (2 Burns). Complete 10 reps with as much weight as you can, lower the weight, complete 10 reps with as much weight as you can THEN rest 60 seconds. There is no rest between burns.


____66

HI Scott many thanks for your reply always learning....

Scott_Herman

Happy to help my brotha!!!!!!!

____66

Hi Scott if got belly fat it it better to lose the fat before u start the abs program many thanks Scott..

Scott_Herman

not at all. You will just build solid abs that will look better once you lose the bellyfat!😁 

Zanati

Alternative to hanging leg raise?

Scott_Herman

You mean the hanging hurdle? Just do floor oblique twists with a dumbbell as an alternative, then for the burn just do them with no weight like you would for the hanging hurdle :-)

wuguiwudi

unfortunately we have nether a ball nor a Medicine Ball in the gym, how can i replace them? @scott_herman

Scott_Herman

@franula, that would be the HOME program and to make it more intense you can do the workouts twice in a row.  for example Complete Upper Body 1... Rest 5-10 minutes.. and then do it again.

franula

I started Push/Pull program yesterday and i will give it a try. Workout was great! :)

Scott_Herman

Awesome @franula!!  Keep up the great work!

lfac

Holy crap scott! I felt totally incompetent once I got to the ball pass. It was a blast tho. 

Scott_Herman

I hear that @lfac.. pound LOTS AND LOTS of water... you will feel 100 times better.. I bet you didnt drink much during finals. :-D

lfac

Actually I always have a 1lt bottle filled with water with me especially during study times cause i take too many infusions and it helps a lot when my brain is overrun by caffeine or yerba mate.

Scott_Herman

yeah I feel that @lfac, happens to me too.. I drink to much of everything but water when working too much on computer

tpmyllylae

I had never before done the Seated Knee Tuck. I was struggling with it! My gym doesn't have any medicine balls but I didn't really need anything between my legs. It was a hard exercise with just a bodyweight. I guess dumbbells are a good alternative to medicine balls, right?

I did this routine on Monday and my abs are really feeling it on Wednesday! Today it was time to do Workout 1 and again crushed my abs with Ab Pulldowns and Toe-Touches. Tomorrow it's time to do obliques after back & biceps. Really looking forward to seeing blockier abs! I really like this programme! 😍

Scott_Herman

Awesome man!! yeah doing it with bodyweight works well too!  Glad you enjoyed the workout bro!!

markspellman

Following the 8 week program. This was the most intense week of lifting I've ever done.


Ow.

Scott_Herman

haha awesome @markspellman!  Now just wait until you see the GAINS!

Dannyfc97

Never really understood the meaning behind training the core/obliques since discovering that training this wont help getting those rocky hard abs without proper nutrition 4 years ago.

Scott_Herman

What do you mean 4 years ago?  It has been well documented for a very long time that to grow any muscle and look lean you need proper nutrition for maximum results. Can you elaborate a bit more on what you are trying to say? :-D

Dannyfc97

What I meant was that since I MYSELF discovered 4 years ago that training your abs will not help you get more bulky abs, but it will improve abdominal strenght. As bodybuilders always says: abs are built in the kitchen, which is my point here. This being said, I am currently on a strict turbo cycle (low carb) diet, but the fat on my obliques and lower portion of my stomach just wont go away. Any tips for me?

PS: I DO train abs, but I dont go to the gym for that. I usually just Circuit B which you introduced in 12 week shred challenge with a little twist. 50 reps on each exercise rather than go from 10 all the way to 1. Also, one single round only. Hope this made you understand what I meant bro!


Scott_Herman

yeah I totally understand @dannyfc97 thanks for clarifying.. However I really think you should watch this video.  It will clear up what I was trying to say about "growing" the abs!


Ulyoth

Need to be signed in to view... Off to the gym in a sec, some of these a new to me, but I'll give them a go :)

Scott_Herman

Let me know how you do @ulyoth!!  Hit it hard!