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 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 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, 03/08/2011 - 03:54
trilok

what is a good substitute for plank ?

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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 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, 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 Fri, 02/25/2011 - 17:48
mohamed

is there Any exercise for obliques?

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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 Thu, 01/27/2011 - 20:59
Adam

How long will it take before i see some results?

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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 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 Mon, 12/27/2010 - 16:30
Oliver

Hi steve,

Is it okay to add this workout into the resting days of this one https://www.muscleandstrength.com/workout-routines/beginner-fullbody-wor...

Steven's picture
Posted Mon, 01/10/2011 - 14:59
Steven

Absolutely.

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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:

https://www.muscleandstrength.com/articles/the-great-abs-mistake-crunche...

https://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

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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 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, https://www.muscleandstrength.com/workout-routines/power-muscle-burn-5-d...

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 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 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 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 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-crunche...

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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 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-crunche...

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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?

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 Fri, 09/03/2010 - 12:46
konni

Love this program :D thought it would be alot easier

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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 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 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, 08/08/2010 - 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 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 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 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 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