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Frankoman's 2 Day Intermediate Ab Workout

Average: 3.8 (120 votes)
3.8 5 120
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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Robert GRUBB
Posted Wed, 09/07/2011 - 20:40

Hi Steve,

In our work gym, we do not have a decline bench, and I really want to add the decline crunches to the routine.

Any suggestions for altenative methods???

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Steve
Posted Wed, 09/28/2011 - 14:20

Hi Robert,

That might be a good question for the forum.

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Jennifer
Posted Thu, 11/17/2011 - 16:01

Hello,

Is the lying bench leg raise any different than lying on the floor and doing it? I'm just curious if one is more advanced than the other.

Thank you!
Jennifer

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Steve
Posted Thu, 12/08/2011 - 13:51

Either variation is ok to use.

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arlie
Posted Sun, 12/11/2011 - 09:57

Would this routine be good for a golfer who needs to improve core strength and overall ab strength? What would you change if anything?

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Steve
Posted Wed, 12/21/2011 - 12:10

I think this would be a solid choice. I wouldn't change anything. Run it as is for a couple months and test it out.

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chetan
Posted Thu, 01/26/2012 - 15:32

hey steve,
i have a good physic i just want to know how can i maintain my phusic with my abs workout ? i don't want to loose my miscle..

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seth
Posted Thu, 01/26/2012 - 18:19

when will iget my 2 day abs

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ethanjames
Posted Mon, 04/09/2012 - 23:39

hey steve.. im about 11 months of my workout since i started and i am a skinny type a 99pounds of my weight, when i finish the whole bodypart of weeks after that im in 2 body part of my program but after of 11 months my weight is not going heavy its the same just 99 pounds again.

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Volkan Yavuz
Posted Tue, 04/17/2012 - 14:13

I have a very strict diet and exercise regime and all working good so far. I will be incorporating this to my workout program however I have 1 question?

1. Why 2 days a week? I heard this a lot, `don't work them out more than 3 days in a week? It isn't biceps or chest, the reason is is there a such a thing called over working out abs?

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Frankoman
Posted Fri, 07/06/2012 - 15:30

Well, if you're hearing to not work them any more than 3 times a week and this routine does 2, I think that fits into what you've heard! Though the abs are a small but long muscle group. Day one has a focus on hitting your upper and lower abs while day two is more about hitting your obliques and keeping your abs active. The reason you'll hear to work abs 2 - 3 times a week is because ab routines are typically low volume because they are a small muscle. But since the routines are small, the abs are able to recover in enough time to work them again. This routine incorporates weighted resistance to help tone and pack on a bit of muscle, so two days would be ideal. Hope that helps!

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Jacob
Posted Wed, 05/30/2012 - 21:24

what could you do as a substitute for the swiss ball crunches?
and whats a good workout routine for shedding bodyfat?

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Frankoman
Posted Fri, 07/06/2012 - 15:31

Regular crunches are a fair substitute. Shedding fat is all about diet, the routine is secondary. Check out some of the routines on this site and see which suits you.

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jean
Posted Sun, 07/08/2012 - 21:14

hello i was wondering how long i should do this program? Also i am doing the 4 day burn split program. How long should i do that before switching to increase my muscle mass as fast as i can?

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Jan
Posted Thu, 07/12/2012 - 04:47

Is it ok to just repeat the Day 1 routines for the 2nd day?

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Ricky
Posted Wed, 07/18/2012 - 22:07

how do i do it ?
monday abs 1 skip a day a wednesday abs 2 skip, friday abs ...... ?
like that ?

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Marsha
Posted Mon, 09/10/2012 - 02:40

Do I do 3 sets of each exercise in a row or all of the exercises and repeat?

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Marsha
Posted Wed, 09/12/2012 - 01:23

I have a question, when doing these sets, for example, on day 1, would I be doing 3 sets of swiss ball crunches, then 3 sets of lying leg raises, etc, etc. OR would I be doing 1 set of swiss ball crunches, 1 set of lying leg raises, 1 set of weighted decline sit ups, then 1 set up planks, REPEAT 2-3 times?

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Sean
Posted Mon, 09/24/2012 - 01:01

Hi, this is kind of off topic but I want to know if I'm over doing the gym. I work every muscle group with three.to.four.different exercises every other day incuding legs and abs, my workouts take 2 and a half hours except on cardio days, that's only an hour. I just want to know if that's too much and I would get better results just working seperate muscles everyday, any advice?

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trace
Posted Wed, 09/26/2012 - 15:57

hi steve im only 13 and chubby i want something to help me get a 6 pack and god muscle defintion i read those articles about diet which i am going to start can i do this with the 3 day whole body football workout

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Patrick
Posted Thu, 11/01/2012 - 02:55

I usually experience pain in ma right forearm when am liftin a barbell what could be the problem,can it be that the weight am using are too heavy for ma arms.please help

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Richard
Posted Sun, 01/06/2013 - 21:17

High or low plank? Or does it not matter

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Richard
Posted Sun, 01/06/2013 - 21:18

Low plank or high plank... I was just wondering ? Unless it doesn't matter

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Rory
Posted Mon, 01/21/2013 - 23:35

Does this really work as well as it says?

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Zukkie
Posted Sat, 03/30/2013 - 17:28

i am looking for a good ab workout routine for those who work out at home. Do you have home alternatives to these workouts?

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ray
Posted Thu, 04/04/2013 - 14:22

Hi

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kaitlyn
Posted Wed, 05/22/2013 - 15:33

For day two what is the difference between the first and third exercises?
Also for the hanging knee raises it says to alternate sides so are they like side crunches instead of forward crunches?

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khushru
Posted Fri, 05/24/2013 - 14:27

hi, my workout routine is. monday: chest , tuesday: back, wednesday: thighs, thursday: abs, friday; shoulders, saturday; triceps nd bisceps, sunday: rest. so my routine is gud or have to change help me?

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Daniel
Posted Thu, 08/08/2013 - 01:01

hey im only 13 years old and ive been working out with the high school varcity football and im only an 8th grader and i was wondering if it is ok for me to drink protein shakes because i whant to get big because im strong just that i dont look big ???

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Gal Weiss
Posted Fri, 01/10/2014 - 12:45

Great workout! But What can I do if its getting too easy?

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