AB Training Program (basic)

AB program:

We are going to start gaining muscle mass with an AB training program, the order which I am going to write is important and you must follow it.

This is for people that had 2 months in a beginners program and should be used for two months, after that period you have to change it, 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 repetitions, 2 seconds one way and 2 seconds the other.

So lets get started!

We divide our body into two parts- A and B
And in each day we do different exercise.

A: Abs,Legs,Chest,Biceps.

1. Push ups- 4 sets of 15 repetitions.
Abs:
2. Crunch (On a mattress) – 4 sets of 18 repetitions.
3. Lying leg raise (On a mattress) – 4 sets of 10 repetitions.

From this point each exercise are 4 sets of 8 repetitions.

Legs:
4. Lange (With dumbbells(
5. Lying leg curl (In a machine)
6. Standing calf raise (In a machine)

Chest:
7. Bench press (In a smith machine)
8. Lying Fly (With dumbbells)
9. Incline bench press (Im a smith machine)
Biceps:
10. Standing biceps curl (With dumbbells)
11. Standing hummer curl (With dumbbells)

B: Obliques,Back,Triceps,Shoulders.

1. Chin ups (assistant-machine) – 4 sets of 12 repetitions.

Obliques:
2. Twisting crunch (On a mattress) – 4 sets of 15 repetitions (each side).
3. Acordeon crunch (On a mattress) – 4 sets of 10 repetitions.

From this point each exercise are 4 sets of 8 repetitions.

Back:
4. Pulldown (In a machine)
5. Seated wide grip row (In a machine)
6. Rear pulldown (In a machine)

Triceps:
7. Pushdown (In a cable with v-bar attachment)
8. Pushdown with underhand grip (In a cable with straight bar attachment)

Shoulders:
9. Standing lateral raise (With dumbbells)
10. Standing front raise (With dumbbells)

Aerobic:

Short aerobic exercise of 12 min on a cycling 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 10 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 go to the gym 4 times per week and the the space between training day isn’t important, just make you go by this order:
A-B-A-B

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