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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131 Comments+ Post Comment

Steven's picture
Posted Thu, 09/09/2010 - 09:00
Steven
Hi Adam, You could reduce the rest. Generally, you will be able to perform fewer reps this way, but you are increasing the intensity. Because you are working the abs with a heavy weight, reduced rest is a viable way to train. It won't help to define your abs. Only diet will do that.
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Posted Wed, 09/15/2010 - 19:27
Jonathan
hi, I have been doing this workout for I don't know how many months and I see results in my upper abs but i cannot get results in the lower abs any advice?
Steven's picture
Posted Thu, 09/16/2010 - 17:11
Steven
Hi Jonathan, Seeing your abs is all about diet. Check out this article: https://www.muscleandstrength.com/articles/the-great-abs-mistake-crunches-situps-still-no-abs.html
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Posted Fri, 10/01/2010 - 08:01
jean
Thank you for this workout.i got my abs and adonis right away.
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Posted Fri, 10/01/2010 - 19:33
mustapha
hi steve can i do this workout 6 days a week instead of 2 and would doing so damage my abs or enhace them .
Steven's picture
Posted Tue, 10/05/2010 - 14:46
Steven
Hi Mustapha, I wouldn't recommend that degree of frequency. Getting a six pack is primarily about diet. Check out this article: https://www.muscleandstrength.com/articles/the-great-abs-mistake-crunches-situps-still-no-abs.html
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Posted Thu, 11/11/2010 - 13:38
David
hey, gym doesn't have one of them benches as shown in the video. is there any other way of doing the decline exercises or a a complete different exercise to do? thanks xx
Steven's picture
Posted Fri, 11/12/2010 - 12:25
Steven
Hi David, I recommend simply using the flat bench versions.
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Posted Mon, 11/15/2010 - 15:26
Paul
Steve, Given how busy my gym can get during the hours I train, would it work if I did 3 sets of the swiss ball crunches and then moved on and 3 sets of lying bench leg raise, then 3 sets the decline weighted crunches, etc. It would be a pain if I did a circuit.
Steven's picture
Posted Tue, 11/16/2010 - 14:45
Steven
Hi Paul, Sure, that would be ok.
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Posted Tue, 11/23/2010 - 23:34
Wezza
Hey, Don't have a decline an bench at our gym. What exercises can I use to substitute these. Thanks.
Steven's picture
Posted Wed, 11/24/2010 - 08:06
Steven
Hi Wezza, You can do both exercises on a flat bench.
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Posted Wed, 12/01/2010 - 16:38
Sean
First of all, thank you M&S experts for all of your help and work to keep this website awesome. My question is about when would be the optimal days to incorporate this ab routine into another workout plan I am using from this site, http://www.muscleandstrength.com/workouts/power-muscle-burn-5-day-powerbuilding-split.html I used to follow the 4 day version of this routine but the appeal of a deadlift/hams day looks good now that I am more experienced. I previously did day 1 of this routine on the quads day and day 2 on the back day. Now, I feel the best time to do the abs workout would be on days I work back and the day I work deadlifts. My reasoning is that I heard that one should work abs the same days as back for full effects. Does this look good to the M&S staff? I'm trying it know but would love some professional feedback or constructive criticism.
Steven's picture
Posted Tue, 12/07/2010 - 10:31
Steven
Hi Sean, Absolutely. This ab workout would fit in well with the PMB muscle building workout. I think working abs with back and deadlifts is a solid choice. I personally don't like to work my abs too hard before deadlifts, as it can make the lifts more difficult.
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Posted Thu, 12/09/2010 - 01:59
abhinav
Steve, I was just thinking of incorporating this workout routine in my workout schedule because the "Beginner Ab Workout Routine" isn't doing well with my abs. I don't feel any increased strength in my abs and still have little bits of tires around my waist. I've been religiously doing the Beginner Ab workout for 6+ weeks and have more or less changed my diet for the better, egg whites, protein bars, whole wheat, no junk at all and no supplements...I've read "The Great Abs mistake" thoroughly but I would love some first hand feedback. Do you think that the Frankoman's ab workout will help to reduce fat and make my abs stronger?
Steven's picture
Posted Sun, 12/19/2010 - 19:03
Steven
An abs workout won't spot reduce abs fat. Only a cutting diet can do that. As far as strength, I would give it a try.
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Posted Mon, 12/27/2010 - 07:38
stephen
ummmmm....im only 14 years old so how do you get at least a six pac in so little time..??
Steven's picture
Posted Mon, 01/10/2011 - 14:53
Steven
Hi Stephen, A sick pack is primary about diet and doesn't take much time at all as long as you eat properly. Here are a few resources that can help: http://www.muscleandstrength.com/articles/the-great-abs-mistake-crunches-situps-still-no-abs.html http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-fat-while-keeping-muscle.html https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-diet.html
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Posted Mon, 12/27/2010 - 16:30
Oliver
Hi steve, Is it okay to add this workout into the resting days of this one http://www.muscleandstrength.com/workouts/beginner-fullbody-workout.html
Steven's picture
Posted Mon, 01/10/2011 - 14:59
Steven
Absolutely.
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Posted Tue, 01/11/2011 - 15:01
maniak0
with wath exercice can i sustitud the swiss ball crunch¿¿??'
Steven's picture
Posted Wed, 01/26/2011 - 14:26
Steven
I would suggest standing cable crunches.
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Posted Tue, 01/25/2011 - 20:59
Sean
Hi Steve, On day one of this workout plan, should weight be added to the Swiss ball maneuver? I used a 25# plate today and it was pretty intense. Instead should I not add weight and go heavier/harder on the decline situps? I essentially am wondering should I use the 25# on the swiss and the decline, or little to none on the swiss and 35-45# on the decline. Thanks for the input!
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Posted Thu, 01/27/2011 - 20:59
Adam
How long will it take before i see some results?
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Posted Wed, 02/23/2011 - 13:17
bangash
Hi Steve 1) can i use roman chair instead of swiss ball??????? 2) to increase the intensity level should i increase Reps or Cycles???? Thankx
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Posted Fri, 02/25/2011 - 17:48
mohamed
is there Any exercise for obliques?
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Posted Mon, 02/28/2011 - 20:57
jay
ok im looking to get the really shredded beach body figure. i am already toned but not to where i wanna be. i have a month and 2 weeks till spring break and i wanna be very defined and cut by then. will doing cardio everyday with this workout and a cutting routine help? i know a month and a half is short time, but i know i can see somekind of results. i want a figure simular to gael monfils, the proffesional tennis player. if you could look him up and tell me how to get his shape, it would be apreciated because that is the exact look im goin for. with just shredded abs. what is the best way to go for toning my abs, arms and shoulders as much as possible in 7 weeks? im not really looking to get bulky, just really ripped with low body fat percentage. i already have really low body fat percentage and by abs are visible and all but i want more. please help
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Posted Mon, 02/28/2011 - 20:58
jay
also for getting ripped, how many days a week should i run and do cardio?
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Posted Mon, 03/07/2011 - 13:02
trilok
my workout plan is Monday-chest and triceps Tuesday-shoulders and abs( crunches and swiss ball) Wednesday-back and biceps and dumbell side bands Thursday-chest and triceps friday-shoulders and abs saturday-thighs Should i add this abs workout with my shoulders ? PLEASE HELP
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Posted Tue, 03/08/2011 - 03:54
trilok
what is a good substitute for plank ?
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Posted Tue, 03/08/2011 - 16:26
Lucas
hi, i was wondering what a good alternative to the hanging knee raise would be. i dont have the equipment necessary.
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Posted Tue, 03/15/2011 - 18:39
dr Ahmer
hi steve, can u plz tell me dat which combinations are da best and useful in a 3 day time (twice a week) keeping in mind dat i only want to work on my biceps, triceps, abs, back, shoulders, chest..
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Posted Fri, 04/08/2011 - 08:57
Milo
Well done! It's very important to know what you're doing when you're working to build muscle weight and to understand that one has to combine exercise, nutrients and food in order to succeed. Being lax with one or another will affect your whole bodybuilding process! The food issue is especially important. I try to emphasize to visitors to my site www.gaining-weights.org that while eating a lot is key to gaining weight that 1) doesn't mean you'll get fat (as long as you're exercising) but 2) it's not a license to stuff yourself with junk food. Ultimately it's the quality rather than the quantity of what you eat that determines whether the weight you put on will be in muscle or fat.
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Posted Tue, 05/10/2011 - 08:49
Bill
is it true not everyone can get six packs??
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Posted Mon, 05/16/2011 - 23:03
Kyle
I know we all see get 6 pack abs in X amount of days. I assume the people already have a good diet to go with what ever said ab plan. So for someone whom is kinda lazy on abs, what would you eat as well as a avoid for those glorious abs??
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Posted Sun, 08/07/2011 - 19:47
daniel
how long should it take until i can see results in my muscles? i see results in terms of weight gain, i can increase my weights quite often when i go to the gym, but how long until i start to see my chest turn into a nice good, big chest, my abs sculp and get defined, my shoulders turn intil the cannon ball shape, and my traps and back become huge and noticable! i have a very good workout routine, 5 days a week, working on each muscle, but how long until i notice the results i've mentioned above...
Steven's picture
Posted Tue, 08/09/2011 - 14:28
Steven
Hi Daniel, You will only see your abs by losing fat. No amount of ab work will reveal the abs, even if they are getting slightly larger. The abs are a smaller muscle group, and even big abs are impossible to see unless you are at a low bodyfat level.
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Posted Tue, 08/09/2011 - 17:19
daniel
i don't have a lot of body fat though, if i tense then i can see my abs, but as soon as i don't i can see the shape of where the abs would be, like the U shape if you get me? but i don't see the acually abs, so is tehre anything else i can do to gain abs except from increase my cardio? i am relatively fit, and don't have that much body fat, but i will try to decrease, is there anything else i can do to speed up, or increase the size of my abs? and like i was asking before, how long will it take before i seem a considerable amout of muscle growth? i was thinking giving it 6 months on the same workout, and starting a diet, is that right? or any other variables i should account for? many thanks!
Steven's picture
Posted Fri, 08/12/2011 - 15:36
Steven
The only way to see your abs is by losing bodyfat. Adding a little muscle won't make much of a difference. Even a considerably amount of ab size is only a minimal amount of ab muscle.
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Posted Tue, 08/09/2011 - 17:58
James
Should I do this routine before or after I lift?
Steven's picture
Posted Fri, 08/12/2011 - 15:38
Steven
I recommend after.
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Posted Wed, 08/10/2011 - 09:03
jporter
should i do this before or after i lift?
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Posted Thu, 08/11/2011 - 21:18
Gammeltoft
should i do this workout before or after lifting
Steven's picture
Posted Fri, 08/12/2011 - 15:38
Steven
After.
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Posted Tue, 08/16/2011 - 13:27
Brian
Steve, how many muscles should I exercise per day for a good full body workout routine, while training 4 days per week
Steven's picture
Posted Wed, 08/17/2011 - 14:38
Steven
Hi Brian, Fullbody workouts should be performed 3 days per week on alternating days. All muscles are worked each day, but not necessarily with an exercise per bodypart.
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Posted Thu, 08/18/2011 - 05:18
Brian
Hi, I was wondering if you could suggest any exercises designed to tighten abs as opposed to making them bigger? I understand that body fat will obstruct ab definition and its not particularly my problem I have big abs but they seem soft when relaxed. Any info would be great. Thanks Brian.
Steven's picture
Posted Wed, 08/24/2011 - 16:02
Steven
Hi Brian, The appearance of tight abs comes only from losing bodyfat. Fat is also stored in muscle tissue and internally. Weight loss will help remove that.
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Posted Wed, 08/31/2011 - 03:22
Mike
Steve, I need help revealing my abs. I eat extremely healthy and am on a fairly tight diet limiting the amount of calories I eat. I also weight lift 5 days a week, ab workouts 3 times a week and cardio 5 days a week. I am definitley in good shape but I can't seem to get the exact type of six pack I am looking for. My abs only look good if I flex hard because I think I already have strong ab muscles from ab workouts. I am 5'11 and 164 pounds. How can I reveal my abs if I am still trying to build muscle around the rest of my body? Do I need to focus solely on losing fat by eating less and not worrying about eating enough protein to build muscle? If so, what kind of diet do your recommend?
Steven's picture
Posted Wed, 09/07/2011 - 19:24
Steven
Hi Mike, You want to focus on two things to maximize results: 1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight. 2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help: http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-fat-while-keeping-muscle.html https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-diet.html

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