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 Wed, 09/07/2011 - 20:40
Robert GRUBB
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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Posted Wed, 09/28/2011 - 14:20
Steven
Hi Robert, That might be a good question for the forum.
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Posted Thu, 11/17/2011 - 16:01
Jennifer
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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Posted Thu, 12/08/2011 - 13:51
Steven
Either variation is ok to use.
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Posted Sun, 12/11/2011 - 09:57
arlie
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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Posted Wed, 12/21/2011 - 12:10
Steven
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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Posted Thu, 01/26/2012 - 15:32
chetan
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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Posted Thu, 01/26/2012 - 18:19
seth
when will iget my 2 day abs
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Posted Mon, 04/09/2012 - 23:39
ethanjames
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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Posted Tue, 04/17/2012 - 14:13
Volkan Yavuz
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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Posted Fri, 07/06/2012 - 15:30
Frankoman
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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Posted Wed, 05/30/2012 - 21:24
Jacob
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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Posted Fri, 07/06/2012 - 15:31
Frankoman
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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Posted Sun, 07/08/2012 - 21:14
jean
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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Posted Thu, 07/12/2012 - 04:47
Jan
Is it ok to just repeat the Day 1 routines for the 2nd day?
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Posted Wed, 07/18/2012 - 22:07
Ricky
how do i do it ? monday abs 1 skip a day a wednesday abs 2 skip, friday abs ...... ? like that ?
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Posted Mon, 09/10/2012 - 02:40
Marsha
Do I do 3 sets of each exercise in a row or all of the exercises and repeat?
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Posted Wed, 09/12/2012 - 01:23
Marsha
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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Posted Mon, 09/24/2012 - 01:01
Sean
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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Posted Wed, 09/26/2012 - 15:57
trace
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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Posted Thu, 11/01/2012 - 02:55
Patrick
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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Posted Sun, 01/06/2013 - 21:17
Richard
High or low plank? Or does it not matter
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Posted Sun, 01/06/2013 - 21:18
Richard
Low plank or high plank... I was just wondering ? Unless it doesn't matter
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Posted Mon, 01/21/2013 - 23:35
Rory
Does this really work as well as it says?
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Posted Sat, 03/30/2013 - 17:28
Zukkie
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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Posted Thu, 04/04/2013 - 14:22
ray
Hi
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Posted Wed, 05/22/2013 - 15:33
kaitlyn
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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Posted Fri, 05/24/2013 - 14:27
khushru
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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Posted Thu, 08/08/2013 - 01:01
Daniel
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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Posted Fri, 01/10/2014 - 12:45
Gal Weiss
Great workout! But What can I do if its getting too easy?
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Posted Sat, 10/04/2014 - 21:25
Mitchell
Would doing this workout on my rest days like Tuesday and Thursday work?
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Posted Thu, 03/05/2015 - 21:03
Edward
I do this already 4 months ago, can i get abs without taking any supplements?

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