What follows are three sample exercise routines at the beginner level, intermediate, and advanced. Obviously the advanced level effectuates the most dramatic changes, but most everyone won’t be able to handle that in earnest from the outset, unless of course you already have 8-pack abdominals! So go easy at first and build up from there.
Beginner Level Routine:
Note that this beginner level 4-day routine has a shorter time duration of only 10 minutes on the cardio to accommodate those with less experience, conditioning, and/or ability. That doesn’t mean you should push yourself any less intensely. Rather you should work as hard as you can within your abilities. You will still make great progress, and that may be enough for you. But work hard to move up to the advanced level if you are set on the 8-pack. You will also see in this routine that the 8-pack exercises are divided into exercises that follow one another in sequence. The first three are separated into sets of 15 repetitions and involve only one set each. Be sure and only rest for 30 seconds between each set. The fourth exercise is adjusted from what at an advanced level is normally 60° sit-ups, to a more achievable 30° angle and involves completing three consecutive sets with 30 seconds rest in between each set.
Intermediate Level Routine:
This intermediate level 5-day routine has a shorter time duration of 15 minutes on the cardio to accommodate those with intermediate conditioning and/or ability. You will also see in this routine that the 8-pack exercises are divided into exercises that follow one another in sequence. The first three are separated into sets of 20 repetitions and involve only one set each. Be sure and only rest for 15 seconds between each set. The fourth exercise is adjusted from what at an advanced level is normally 60° sit-ups, to 45° angle and involves completing three consecutive sets with 15 seconds rest in between each set.
Advanced Level Routine:
The advanced level 5-day routine has a full-length time duration of 20 minutes on the cardio to accommodate those with ready for 8-pack abdominals. You will see in this routine that the 8-pack exercises are divided into exercises that follow one another in sequence. Each of the first three exercises will be fused into one giant 75-repetition set, incorporating 25 repetitions for each of the three phases of movement. In other words, your legs never touch the ground and never rest between modified reverse crunch, outward hip, and inward hip. You just go from one to the other until the set is finished. Then you’ll rest briefly for 15 seconds, and repeat for a total of three sets of the threephase, 75-repetition giant set. Again, be sure and only rest for 15 seconds between each set. The fourth exercise is adjusted to the advanced level of the full 60° angle for sit-ups. This motion involves completing three consecutive sets of 25 repetitions with 15 seconds rest in between each set. You’ll finish with bench leg raises, doing two sets of 50 repetitions, again with just 15 seconds rest between the sets
Contine to Part V (Best Diet For Abs)
Alex Rogers is a supplement manufacturing expert. He has been formulating, consulting, & manufacturing dietary supplements since 1998. Alex invented protein customization in 1998 & was the first company to allow consumers to create their own protein blends. He helped create the first supplement to contain natural follistatin, invented whey protein with egg lecithin, & recently imported the world’s first 100% hydrolyzed whey.
