Frankoman's 2 Day Intermediate Ab Workout

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

Build Muscle
Single Muscle Group
Intermediate
2
Bodyweight, Exercise Ball
Male & Female

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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132 Comments+ Post Comment

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Posted Fri, 05/07/2010 - 06:59
imran
need a proper abs work out chat
Steven's picture
Posted Fri, 05/07/2010 - 07:52
Steven
Hi Imran. For questions please visit the forum: http://www.muscleandstrength.com/forum/
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Posted Tue, 02/22/2011 - 01:15
Darren
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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Posted Tue, 04/17/2012 - 11:28
brandon hanna
i have abs juss eat after do ur sit-up bruh
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Posted Sun, 05/09/2010 - 10:05
Brian AShey
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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Posted Sat, 05/22/2010 - 12:45
Frankoman
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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Posted Thu, 05/20/2010 - 12:12
christian
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
Steven's picture
Posted Thu, 05/20/2010 - 12:27
Steven
Repeat each listed exercise 2 to 3 times in the same workout.
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Posted Wed, 06/02/2010 - 21:12
Shamroz
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?
Steven's picture
Posted Thu, 06/03/2010 - 09:12
Steven
Perform weighted crunches.
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Posted Wed, 06/02/2010 - 21:22
Shamroz
http://www.muscleandstrength.com/exercises/twisting-hanging-knee-raise.html when you say is alternating sides is the what you're referring to?
Steven's picture
Posted Thu, 06/03/2010 - 09:13
Steven
Yes.
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Posted Fri, 06/04/2010 - 16:22
Mark hurt
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?
Steven's picture
Posted Sat, 06/05/2010 - 10:12
Steven
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-situps-still-no-abs.html
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Posted Sat, 06/05/2010 - 08:51
danny
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?
Steven's picture
Posted Sun, 06/06/2010 - 09:01
Steven
Looks like a good approach.
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Posted Mon, 07/19/2010 - 01:40
stephen
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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Posted Sun, 02/05/2012 - 13:31
baba
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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Posted Mon, 06/07/2010 - 14:46
Nick
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
Steven's picture
Posted Mon, 06/07/2010 - 17:17
Steven
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-situps-still-no-abs.html
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Posted Mon, 06/07/2010 - 15:43
Josh
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!
Steven's picture
Posted Mon, 06/07/2010 - 17:19
Steven
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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Posted Wed, 06/09/2010 - 01:21
Kris
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...
Steven's picture
Posted Wed, 06/09/2010 - 08:36
Steven
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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Posted Wed, 06/16/2010 - 12:38
danny
steve i dont have a swiss ball in my gym. so could you please tell me any other alternative exercise for swiss ball crunches?
Steven's picture
Posted Wed, 06/16/2010 - 12:45
Steven
I would recommend floor crunches instead.
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Posted Wed, 06/23/2010 - 03:42
Madhu
Hi, Can i work out on abs daily with this schedule? Or how many days we can work on abs in a week.Thanks.
Steven's picture
Posted Wed, 06/23/2010 - 12:49
Steven
Hi Madhu, I recommend working abs twice a week, according to provided layout of this workout.
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Posted Sun, 06/27/2010 - 02:12
hunter
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?
Steven's picture
Posted Mon, 06/28/2010 - 14:03
Steven
Hi Hunter, I would definitely find a way to challenge yourself.
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Posted Sun, 07/04/2010 - 22:43
Amish Desai
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
Steven's picture
Posted Wed, 07/07/2010 - 09:28
Steven
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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Posted Wed, 07/21/2010 - 11:09
ionut
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?
Steven's picture
Posted Wed, 07/21/2010 - 14:13
Steven
Hi Ionut, Yes you could.
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Posted Wed, 07/21/2010 - 17:38
ionut
Ok Steve. Thanks
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Posted Thu, 07/22/2010 - 12:54
Darren
For day two of this workout, are the reps for each exercise per side or total?
Steven's picture
Posted Fri, 07/23/2010 - 09:16
Steven
Hi Darren, The reps are per side.
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Posted Fri, 07/30/2010 - 02:53
jeet
Hi Any idea how long I should do this program for? 8 weeks? less? more? Before I change my routine.
Steven's picture
Posted Fri, 07/30/2010 - 20:01
Steven
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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Posted Sun, 08/01/2010 - 15:14
Walter
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.
Steven's picture
Posted Tue, 08/03/2010 - 11:42
Steven
Hi Walter, I would simply use regular situps.
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Posted Sun, 08/08/2010 - 15:23
mike
hi erm is there something else i could do apart from hanging leg raises cause i cant do them thanks
Steven's picture
Posted Tue, 08/10/2010 - 09:35
Steven
Hi Mike, I recommend lying leg raises.
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Posted Wed, 08/18/2010 - 14:19
teng
try to push yourself into your limits....make plank for 3 minutes atleast!...it will work trust me....
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Posted Sun, 08/22/2010 - 13:59
mike
hi erm how long should i follow this cycle before i can move on to an advanced ab workout thanks
Steven's picture
Posted Sun, 08/22/2010 - 15:02
Steven
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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Posted Fri, 08/27/2010 - 03:35
prateek
Can i have abs without taking suppliments
Steven's picture
Posted Sun, 08/29/2010 - 07:42
Steven
Absolutely.
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Posted Fri, 09/03/2010 - 12:46
konni
Love this program :D thought it would be alot easier
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Posted Wed, 09/08/2010 - 05:30
Adam
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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