Ultimate 8 Pack Abs Workout



Ultimate eight-pack

The workout

Shaping the rare eight-pack requires unique exercises. The smartest way to make your rectus abdominis grow is to perform a mixture of exercises that work your midsection through every possible direction, using as many forms of resistance as possible. These eight exercises incorporate a variety of equipment and partner-assisted moves you may not have tried before.
You'll start your 8-week programme by choosing an exercise from each of the two sections. By the end of the programme, you'll be doing all of them -in the order given - to bring out a level of muscular separation and growth you can't achieve using traditional, high-repetition ab exercises alone. (For the medicine-ball and pulley exercises, choose a weight that allows you to do the required number of repetitions with good form. Injuries are common among men who try to speed up results by using more weight than they're ready to handle.)
Weeks 1-2Pick one exercise from each section. Sets of each exercise: 2. Your total workout should be: 4 sets. Speed of each repetition: 2 seconds up, 2 seconds down. Rest between set: 45-50 seconds. Do this workout : 3 times a week
Weeks 3-4Pick one from each section. Sets of exercise: 3. Your total workout should be: 8 sets. Speed of each repetition: 8-12. Rest between sets: 3 seconds up, 3 seconds down. Do this workout: 3-4 times a week
Weeks 5-6Pick two exercises from each section. Sets of exercise: 2. Your total workout should be: 8 sets. Speed of each repetition: 8-15. Rest between sets: 4 seconds up, 4 seconds down. Do this workout: 4 times a week
Weeks 7-8Do all exercises in both sections in order shown. Sets of exercise: 8 sets. Your total workout should be: 8-15. Speed of each repetition: 4 seconds up, 4 seconds down. Rest between sets: None.








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Date: 05.12.2018, 11:18 / Views: 81251