Skip to main content

Ab Workout Routine

Ab Workout Routine
Arvind Ashok
Writer and expert7 years ago
View Arvind Ashok's profile

Tips to Build Abs

  • Change the variation of abdominal movements in your workouts, if you are going to isolate your abdominals in a workout, doing this once per week is perfect by using movements such as hanging leg raises and roll outs.
  • Use Olympic lifting as a part of your training routine. These large compound movements are massively effective for fat burning and help build an incredibly strong core.
  • Reduce cortisol exposure by limiting time spent on actual training. Although training is a vital part of building a strong core, it is important to know when to slow it down and take a day of rest. Cortisol is thought to increase adipose tissue around the umbilical section of the stomach. Spend the time resting from weights doing more holistic sessions such as yoga or meditation as a way of relaxation.

Your workout routine should look like the following:

Day 1: Big Compound Movements

Day 2: Upper Body Hypertrophy Session (Isolated Core Workout to follow)

Day 3: Lower Body Hypertrophy Session (Core Stability Workout to follow)

Day 4: Rest/Yoga

Order Exercise Sets Reps Rest
A1 Front Squat Into Overhead Press 6 6 90s
B1 Snatch Grip Podium Deadlift 6 6 90s
C1 Wide Grip Chin Up 6 6 90s
D1 Barbell Back Squat 1 20 90s
E1 Strict Barbell Overhead Press 1 20 x
6 pack abs
Order Exercise Sets Reps Rest
A1 Incline Dumbbell Press 4 10 10s
A2 Semi Supinated Grip Pull Downs 4 10 60s
B1 Seated Cable Flies 4 12 10s
B2 Seated Low Row 4 12 60s
C1 Machine Bench Press 4 15 10s
C2 Seated Unilateral Row 4 15 60s
D1 Seated Dumbbell Laterals 4 20 10s
D2 High Face Pull 4 20 60s
E1 Ab Roll Outs 3 12 10s
E2 Hanging Leg Raises 3 12 10s
E3 Reverse Crunch 3 12 60s
alon gabby bicep curl showing 6 pack abs
Order Exercise Sets Reps Rest
A1 Reverse Hack Squat 4 10 10s
A2 Lying Leg Curl 4 10 60s
B1 Dumbbell RDL 4 12 10s
B2 Dumbbell 1 & 1/4 Squat 4 12 60s
C1 Leg Press 4 15 10s
C2 Leg Extension 4 15 60s
D1 Standing Calf Raise 4 20 30s
E1 Renegade Row 3 12 10s
E2 Plank (on hands) 3 12 10s
E3 Plank position knee to elbows 3 12 60s
Top 4 Strategies for Visible Abs
Arvind Ashok
Writer and expert
View Arvind Ashok's profile

Arvind is a StrongFirst Kettlebell Level 2 coach and Nutrition Coach.

He has worked with hundreds of people at his gym to help them find their path to sustainable, life-long fitness and health. Arvind was also the co-author of the best poster awarded at the NNEdPro International Summit on Medical Nutrition Education and Research 2018 held in Cambridge, UK.

He is the co-founder of Daily9, a wellness start-up that uses cutting edge science and technology to help people lose weight, gain confidence and feel better than they have in years. Daily9 has coached over a 1,000 people to make sustainable lifestyle changes and see real results.

Sign up for exclusive offers:

Connect with us
2024 © The Limited and MSM Retail Pvt Ltd.
Pay securely with
  • AMEX