AB training program (advanced)
Gain Muscle Mass Programs, Training Programs | Elad | January 4, 2010 at 4:01 am
This time we are going to start gaining muscle mass with an advanced AB training program, the order which I am going to write is important and you must follow it.
This is for people that did 2 months of the Basic AB program, and should be used for two months, after that time you will have to change it again, before I’m going to write you the program I want you to take notice to this important emphasis:
A. The resting period between sets and between exercises is 50 seconds no more and no less, so make sure you have a stop watch or just check the clock on the wall.
B. What is the weight you should use? Well because you that this program is actually work on each muscle 2 times every week so you will have to use heavy weights, it’s really important to advance with the weights gradually, you need to lift as much weight as you can in 8 repetitions ,then again if you can’t get to the last repetition because the weight is too high for you that’s also not good, so don’t raise the weight unless you can handle it, you need to find the right weight for you, because when you lift more than you can, you ruin your exercise or when you’re not doing enough your just wasting time, so you will have to answer how much weight to use in each exercise because its variate from person to person.
C. The speed in which you perform an exercise should be 4 seconds per repetition, 2 seconds one way and 2 seconds back.
So lets get started!
We divide our body into two parts- A and B
And in each day we do different exercise.
A: Obliques,Chest,Shoulders,Triceps
1. Push ups- 3 sets of 20 repetitions.
Obliques:
2. Bicycle crunch (On a mattress) – 3 sets of 20 repetitions (each side).
3. Ankle twisting crunch (On a mattress) – 3 sets of 15 repetitions.
4. Diagonal reach with 45 degrees leg raise (On a mattress) – 3 sets of 10
From this point each exercise are 4 sets of 10 repetitions.
Chest:
5. Bench press (With a barbell)
6. Standing fly (With a cable)
7. Incline bench press (With a barbell)
8. Incline fly (With dumbbells)
Shoulders:
9. Standing lateral raise (With a cable)
10. Standing front raise (With W-bar)
11. Shoulders press (In a machine)
Triceps:
12. Pushdown (With a cable with straight attachment)
13. Skull crusher (With W-bar)
14. Pushdown (With a cable with rope attachment)
B: Legs,Back,Biceps,Abs.
1. Chin ups (assistant-machine) – 4 sets of 15 repetitions.
Abs:
3. Push throw (On a mattress) – 3 sets of 20 repetitions.
4. Lying leg raise (On a mattress) – 4 sets of 10 repetitions.
5. Points (On a mattress) – 3 sets of 10 repetitions.
From this point each exercise are 4 sets of 8 repetitions.
Legs:
6. Seated Leg Press (In a machine)
7. Standing calf raise (With dumbbells)
8. Lying leg curl (In a machine)
Back:
9. Pulldown (In a machine)
10. Seated wide grip row (In a machine)
11. Underhand pulldown (In a machine)
12. Seated row narrow grip (In a machine)
Biceps:
13. Standing biceps curl (With w bar)
14. Standing biceps curl (With a cable with straight attachment)
15. Preacher curl (In a machine)
Aerobic:
Short aerobic exercise of 15 min on a cross trainer at the end of the anaerobic weight exercise, keep the first minute at slow pace for a warm up, and same with the last minute, lower the pace for a cool down, basically you have to keep a medium pace and medium resistance for 13 straight minutes.
Stretching
Stretching for all the muscle we worked on: Abs,chest,back,triceps,biceps,shoulders,quads and hamstring,Each stretch should be around 15 seconds and you should do 3 sets each.
You need to arrive 4 times per week to the gym and the space between training day isn’t important, just make sure you go by this order:
A-B-A-B
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