Chiseled Abs Schedules

Chiseled Abs Schedules

Beginner Abdominal Routine
• Floor Crunches: 2 sets of 10-20 reps
• Flat Bench Leg Raises: 2 sets of 10-12 reps
• Side Crunches: 2 sets of 10-12 reps
• Planks: 2 sets of 20 seconds each

Click Here For A Printable Log Of The Beginner Abdominal Routine.

Intermediate Abdominal Routine

• Hanging Leg Raises: 2 sets of 20 reps
• Crunches On The Flex Ball: 2 sets of 20 reps
• Side Crunches: 2 sets of 20 reps
• Plank: 2 sets of 20 seconds each

Click Here For A Printable Log Of The Intermediate Abdominal Routine.

Advanced Abdominal Routine

• Decline Sit-Ups: 3 sets of 20 reps
• Bicycles: 3 sets of 20 reps each side
• Decline Bench Leg Raises: 3 sets of 20 reps
• Flat Bench Leg Raises: 3 sets of 10 reps each side
• Plank/Side Plank Combination: 3 sets of 30 seconds each position

Click Here For A Printable Log Of The Advanced Abdominal Routine.

Advanced Superset Abdominal Routine

• Superset: (alternate between both exercises)

Decline Sit-Ups: 3 sets of 20 reps
Hanging Leg Raises: 3 sets of 20 reps


• Superset:

Russian Twists: 3 sets of 10 reps each side
Flat Bench Leg Raises: 3 sets of 5 lifts


• Superset:

Decline Sit-Ups: 3 sets of 20 reps
Planks: 3 sets of 30 seconds


• Superset:

Decline Bench Leg Raises: 3 sets of 10 reps each side
Floor Crunches: 3 sets of 20 reps
Click Here For A Printable Log Of The Advanced Superset Abdominal Routine.
• http://www.bodybuilding.com/fun/target_training_series_abs.htm