Just days after winning the 2017 Arnold Classic Men’s Physique competition, Ryan dropped by the M&S Headquarters to share some of his training and nutrition techniques.
In this video, Ryan takes us through a typical ab workout that he does both during prep and in the offseason.
This workout has helped shape Ryan’s pro level abs, one of the body parts he is most known for.
Check out the video, review the workout table, and let us know your thoughts if you try it out!
Exercise 1: Hanging Leg Raise
The first exercise Ryan always starts his ab workouts with is the hanging leg raise. He shoots for 3-4 working sets and takes each set to failure.
This exercise is among Ryan’s favorites because to prevent swinging, you really have to engage your entire core.
Exercises 2 & 3: Ab Crunch Machine Superset with Cable Wood Chop
Next up for Ryan is a superset that incorporates the weighted ab crunch machine with a cable wood chop rotation.
This supersets starts off by targeting the upper to mid abdominals and finishes off by hitting the obliques.
The key to the cable wood chop is focusing less on moving heavy weight and more on getting a good contraction with the exercise.
For reps, Ryan aims to do 2-3 working sets of 10-15 reps (12-15 reps for the wood chop) on each exercise during this superset.
Exercises 4 & 5: Seated Knee Raise Superset with Dumbbell Oblique Twist
The next superset Ryan performs is one that includes a seated knee raise and dumbbell oblique twist.
Again, with these movements, especially the dumbbell oblique twist, it’s not about moving heavy weight. In fact, Ryan himself focuses on selecting lighter weight for this exercise and focusing on the contraction of his muscles and the tempo of his breathing.
Exercise 6 & 7: Plank Variation Supersets
For Ryan’s final superset he performs both normal planks and side planks. He aims to hold a perfect plank position for 1 min on each side.
To make planks more difficult, you can always add more time to each set or have a partner position weight on your back.
Ryan repeats this superset for 3 sets.
|1. Hanging Leg Raise
|2a. Ab Crunch Machine
|2b. Cable Wood Chop
|12-15 (each side)
|3a. Seated Knee Raise
|3b. Dumbbell Oblique Twist
|12-15 (each side)
|4b. Side Plank
|60 seconds (each side)