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Frankoman's 2 Day Intermediate Ab Workout

Average: 3.8 (123 votes)
3.8 5 123
Need to bring your abs up to speed? This 2 day per week ab blasting routine by Frankoman will help you carve out your dream six pack.

Workout Summary

Main Goal:
Build Muscle
Workout Type:
Single Muscle Group
Training Level:
Intermediate
Days Per Week:
2
Equipment Required:
Bodyweight, Exercise Ball
Target Gender:
Male & Female
Author:

Workout Description

Perform this ab workout on 2 non-consecutive days each week. 30 - 60 seconds rest between exercises, 60 - 120 seconds rest between cycles. To make it more challenging, use no rest between exercises.

Day 1 - Abs
Abs
Exercise Sets Reps
Swiss Ball Crunches 1 25
Lying Bench Leg Raise 1 20
Decline Weighted Crunches 1 15
Plank 1 Max Time
Notes
Repeat this entire cycle 2 to 3 times.
Day 2 - Abs
Abs
Exercise Sets Reps
Twisting Decline Dumbbell Situps 1 25
Hanging Knee Raise (Alternate sides) 1 20
Decline Weighted Twist 1 15
Side Plank (Max time per side) 1 Max Time
Notes
Repeat this entire cycle 2 to 3 times.

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Comments (130)

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imran
Posted Fri, 05/07/2010 - 06:59

need a proper abs work out chat

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Steve's picture
Steve
Posted Fri, 05/07/2010 - 07:52

Hi Imran. For questions please visit the forum:

http://www.muscleandstrength.com/forum/

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Darren
Posted Tue, 02/22/2011 - 01:15

yes i would like to know more abs routine exercises while i go too the gym. also i have a ab wheel please tell how effective this ab wheel is ?

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brandon hanna
Posted Tue, 04/17/2012 - 11:28

i have abs juss eat after do ur sit-up bruh

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Brian AShey
Posted Sun, 05/09/2010 - 10:05

If you add weight on your bank, when doing bridges would it be better to do instead of regular bridges in this workout. Like say 3 , 1 minute drills with 90 lbs on back.

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Frankoman
Posted Sat, 05/22/2010 - 12:45

Hi, if doing planks with no weight is too easy for you, you can add weight to your back if you feel neccessary, though I don't know how safe that is. Also, if you want to step up the intensity of planks, try lifting one of your legs, then switching, then lifting an arm, switching arms, then lifting an arm and a leg (opposing sides) then switching. It gets very hard very fast.

Hope this helped!

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christian
Posted Thu, 05/20/2010 - 12:12

Thank you for this great routine, I was wondering what you mean when you add repeat this entire cycle 2 to 3 times? Is this on the same day or are you talking about weeks?? 2 to 3 times the same day?

Thank you

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Steve
Posted Thu, 05/20/2010 - 12:27

Repeat each listed exercise 2 to 3 times in the same workout.

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Shamroz
Posted Wed, 06/02/2010 - 21:12

Day 1 its says Decline Weighted Crunches but shows a video of Decline Sit ups. I'd assume it to be decline sit ups then?

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Steve
Posted Thu, 06/03/2010 - 09:12

Perform weighted crunches.

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Shamroz
Posted Wed, 06/02/2010 - 21:22

http://www.muscleandstrength.com/exercises/twisting-hanging-knee-raise.html

when you say is alternating sides is the what you're referring to?

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Steve
Posted Thu, 06/03/2010 - 09:13

Yes.

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Mark hurt
Posted Fri, 06/04/2010 - 16:22

This is a nice workout but I have two questions
1. When u say repeat does tht mean when I'm done with everything on tht list I do it again and after tht I do it one more time?
2. When will I start seeing results?

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Steve
Posted Sat, 06/05/2010 - 10:12

You do all the exercises, then after you are done, repeat them again 2 or 3 more times.

As far as results, this program will immediately help with ab size and ab strength, but it will not reveal your abs. here is an article regarding ab definition:

http://www.muscleandstrength.com/articles/the-great-abs-mistake-crunches...

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danny
Posted Sat, 06/05/2010 - 08:51

Iam doing this abs workout on Wednesday and Saturday. is it good to do these abs workout on these 2 days. i do shoulder exercise on Wednesday also and on Saturday i only do this day 2 abs workout. my workout routine is
Monday - chest
Tuesday - back
Wednesday - shoulders and abs
Thursday - biceps and triceps
Friday - legs
Saturday - day 2 abs workout
Sunday - rest day

so my routine is good or i have to make some changes in it?

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Steve
Posted Sun, 06/06/2010 - 09:01

Looks like a good approach.

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stephen
Posted Mon, 07/19/2010 - 01:40

yes it is I am only 12 and I did this workout and I am a 12 year old with abs

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baba
Posted Sun, 02/05/2012 - 13:31

boy, you are overdoing at gym. You better do it either 4 or 5 days a week. Plus biceps and triceps are not done on the same say. My gym rutine seems perfect. : ) Wanna know? email me at gp_skt@yahoo.co.uk

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Nick
Posted Mon, 06/07/2010 - 14:46

by saying this workout doesn't reveal your abs you mean it doesn't burn fat?
I have my mid and my top abs showing i need to make them stronger and bigger will it help with bringing them out?
If it get my body fat lower that 8% will this help reveal an 8-pack?
Thanks

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Steve
Posted Mon, 06/07/2010 - 17:17

No ab workout will give you ab definition. Ab workouts can give you stronger abs, but they won't work to define the abs. Here is a good article on the topic:

http://www.muscleandstrength.com/articles/the-great-abs-mistake-crunches...

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Josh
Posted Mon, 06/07/2010 - 15:43

This workout claims to focus on "muscle tone". Is that virtually the same thing as "building" my ab muscles? I naturally have virtually no body fat due to a ridiculously fast metabolism, and I was just trying to understand the difference between workouts that claim "muscle tone" and workouts that claim "muscle building". Thanks!

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Steve
Posted Mon, 06/07/2010 - 17:19

Muscle tone means the building or increasing of muscle size. If won't help reveal ab muscles. Diet is the only thing that will help reveal your abs.

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Kris
Posted Wed, 06/09/2010 - 01:21

Hey steve. I just wanted to know if there any any variations just as good for people who work out at home. I have dumbbells and an incline/decline bench and a excercise ball (not an ab bench though) an no chin up bar.

Anything you can recommend?

That unfortunately knocks out 4 excercises for me. 1 from the top and 3 from the bottom...

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Steve
Posted Wed, 06/09/2010 - 08:36

There are plenty of quality ab exercises you can do at home. I like lying bench leg raises, weight situps, and planks. Here are more exercises. I would find several that appeal to you and work them in:

http://www.muscleandstrength.com/exercises/abs.html

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danny
Posted Wed, 06/16/2010 - 12:38

steve i dont have a swiss ball in my gym. so could you please tell me any other alternative exercise for swiss ball crunches?

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Steve
Posted Wed, 06/16/2010 - 12:45

I would recommend floor crunches instead.

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Madhu
Posted Wed, 06/23/2010 - 03:42

Hi, Can i work out on abs daily with this schedule? Or how many days we can work on abs in a week.Thanks.

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Steve
Posted Wed, 06/23/2010 - 12:49

Hi Madhu,

I recommend working abs twice a week, according to provided layout of this workout.

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hunter
Posted Sun, 06/27/2010 - 02:12

Im a runner in highschool, we do abs at practice 3 times a week and then i go home everyday after practice and do more abs. Should i consider doing weighted planks if i can do normal planks for 4-6 minutes?

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Steve
Posted Mon, 06/28/2010 - 14:03

Hi Hunter,

I would definitely find a way to challenge yourself.

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Amish Desai
Posted Sun, 07/04/2010 - 22:43

ive been doing this for a couple of weeks and it is getting to easy do you have a Frankoman's 2 Day advanced Ab Workout?
thanks

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Steve
Posted Wed, 07/07/2010 - 09:28

Hi Amish,

I recommend checking out some of the other ab workouts on the website:

https://www.muscleandstrength.com/workouts/ab-workouts.html

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ionut
Posted Wed, 07/21/2010 - 11:09

Hi Steve. Can I do this work-out like this: Monday-first day, Tuesday-second day, Wednesday-first day, Thursday-second day........ in a row all the week except Sunday?

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Steve
Posted Wed, 07/21/2010 - 14:13

Hi Ionut,

Yes you could.

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ionut
Posted Wed, 07/21/2010 - 17:38

Ok Steve. Thanks

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Darren
Posted Thu, 07/22/2010 - 12:54

For day two of this workout, are the reps for each exercise per side or total?

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Steve
Posted Fri, 07/23/2010 - 09:16

Hi Darren,

The reps are per side.

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jeet
Posted Fri, 07/30/2010 - 02:53

Hi
Any idea how long I should do this program for? 8 weeks? less? more? Before I change my routine.

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Steve
Posted Fri, 07/30/2010 - 20:01

Hi Jeet,

You can really use this routine as long as you'd like. The abs are such a small muscle group that there is no need to continually switch routines if you are working them hard.

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Walter
Posted Sun, 08/01/2010 - 15:14

Hi I was wondering what is a different workout to do instead of decline sit ups?? I have all the other things to preform these workouts just not the bench.

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Steve
Posted Tue, 08/03/2010 - 11:42

Hi Walter,

I would simply use regular situps.

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mike
Posted Sun, 08/08/2010 - 15:23

hi erm is there something else i could do apart from hanging leg raises cause i cant do them

thanks

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Steve
Posted Tue, 08/10/2010 - 09:35

Hi Mike,

I recommend lying leg raises.

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teng
Posted Wed, 08/18/2010 - 14:19

try to push yourself into your limits....make plank for 3 minutes atleast!...it will work trust me....

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mike
Posted Sun, 08/22/2010 - 13:59

hi erm how long should i follow this cycle before i can move on to an advanced ab workout

thanks

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Steve
Posted Sun, 08/22/2010 - 15:02

Hi Mike,

That's a hard question to answer.

You can really run this routine as long as you are enjoying it and seeing results. Once it ceases to be challenging, I would move on.

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prateek
Posted Fri, 08/27/2010 - 03:35

Can i have abs without taking suppliments

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Steve
Posted Sun, 08/29/2010 - 07:42

Absolutely.

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konni
Posted Fri, 09/03/2010 - 12:46

Love this program :D thought it would be alot easier

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Adam
Posted Wed, 09/08/2010 - 05:30

So if I choose to reduce the rest between exercises rather than increasing the weight, what will be the end result?

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