hi muscle & strength Ryan Terry here IFBB Pro and USN athlete today we're here at
the muscle and strength gym and I'm going to take you through a typical ab
workout
so the first exercise I always start my ab workouts with is a hanging leg raise
I go for 3 to 4 sets working to failure I like to use this exercise first
because it hits all part of the midsection in order not to swing it's
all about core keeping everything tight strong obviously lifting half your body
weight out on a straight angle you're going to be hitting your V obviously when you get
to the top part of the movement you're going to hit your upper and lower abdominal so
it's a great all-around exercise then
so if you're finding this is too difficult to begin with obviously
you can always shorten the movement by doing a knee crunch so bringing your knees
into your stomach that way the weight is not as heavy and
you can control the movement a lot more
so the next exercise is a weighted ab crunch machine supersetted with a cable
wood chop so we're going to be aiming for upper and lower abdominals on the first
exercise then we go straight into obviously the wood chop which is focusing
primarily on obliques going through the years of training I always wanted that
3d blocky effect I always wanted them deep cuts and for me I treat them like any
other muscle part six to eight heavy heavy reps and then giving them three to
four days rest in between that being said I got to a stage where they were
growing too much and it started to look as though my waist and my might torso was
a lot thicker so that's why I'm focusing more on super sets now higher volume
yes so the key to obviously the cable wood chop
it's not about weight this is more about the contraction on the movement and
obviously if you go too heavy on the obliques you're going to start widening the
waist and thickening this is more just to bring the cuts and obviously to get
control and them firing properly
right so never aiming because it's two exercise we're going to be doing three
working set I'm going for 10 to 15 depending how I'm feeling obviously
keeping form on the ab crunches and then we're going to be going for 12 to
15 reps on each oblique
the next two ab exercises we're going to superset are a seated knee raised supersetted
with a dumbbell oblique twist 60 seconds maximum depending on what
exercise I'm doing and obviously if I'm going for weighted heavy weighted
crunches I'm trying to give them slightly longer for more recovery if I'm trying
to keep the intensity or I'm close to stage and competition and I'm trying to
expend calories it's more about the 30 to 60 second long
it's not about heavyweight anything to do with obliques it's not about how much
weight you can shift for me I like to go on quite a light weight and keep the
control of the movement exhale out and crunch mind to muscle on your obliques if
you go too heavy you're going to start swinging motion you're going to cause
injury and you're not going to get the muscle fibers activated as you want the
next exercise which is the final exercise is going to be a plank superset
with a side plank so this exercise I normally go for a minute front and then
a minute on one side and a minute on the other and in order to make it harder you
can always add weight or add time to this exercise
so you're going to repeat that superset three times so it's nine minutes in
total give yourself around thirty to sixty
Seconds rest in between so that's it guys that's my full ab workout something
I've implemented into all my previous preps make sure you subscribe below and check
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