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 Sun, 07/04/2010 - 22:43
Amish Desai

ive been doing this for a couple of weeks and it is getting to easy do you have a Frankoman's 2 Day advanced Ab Workout?
thanks

Steven's picture
Posted Wed, 07/07/2010 - 09:28
Steven

Hi Amish,

I recommend checking out some of the other ab workouts on the website:

https://www.muscleandstrength.com/workout-routines/ab-workouts.html

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Posted Sun, 06/27/2010 - 02:12
hunter

Im a runner in highschool, we do abs at practice 3 times a week and then i go home everyday after practice and do more abs. Should i consider doing weighted planks if i can do normal planks for 4-6 minutes?

Steven's picture
Posted Mon, 06/28/2010 - 14:03
Steven

Hi Hunter,

I would definitely find a way to challenge yourself.

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Posted Wed, 06/23/2010 - 03:42
Madhu

Hi, Can i work out on abs daily with this schedule? Or how many days we can work on abs in a week.Thanks.

Steven's picture
Posted Wed, 06/23/2010 - 12:49
Steven

Hi Madhu,

I recommend working abs twice a week, according to provided layout of this workout.

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Posted Wed, 06/16/2010 - 12:38
danny

steve i dont have a swiss ball in my gym. so could you please tell me any other alternative exercise for swiss ball crunches?

Steven's picture
Posted Wed, 06/16/2010 - 12:45
Steven

I would recommend floor crunches instead.

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Posted Wed, 06/09/2010 - 01:21
Kris

Hey steve. I just wanted to know if there any any variations just as good for people who work out at home. I have dumbbells and an incline/decline bench and a excercise ball (not an ab bench though) an no chin up bar.

Anything you can recommend?

That unfortunately knocks out 4 excercises for me. 1 from the top and 3 from the bottom...

Steven's picture
Posted Wed, 06/09/2010 - 08:36
Steven

There are plenty of quality ab exercises you can do at home. I like lying bench leg raises, weight situps, and planks. Here are more exercises. I would find several that appeal to you and work them in:

https://www.muscleandstrength.com/exercises/abs

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Posted Mon, 06/07/2010 - 15:43
Josh

This workout claims to focus on "muscle tone". Is that virtually the same thing as "building" my ab muscles? I naturally have virtually no body fat due to a ridiculously fast metabolism, and I was just trying to understand the difference between workouts that claim "muscle tone" and workouts that claim "muscle building". Thanks!

Steven's picture
Posted Mon, 06/07/2010 - 17:19
Steven

Muscle tone means the building or increasing of muscle size. If won't help reveal ab muscles. Diet is the only thing that will help reveal your abs.

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Posted Mon, 06/07/2010 - 14:46
Nick

by saying this workout doesn't reveal your abs you mean it doesn't burn fat?
I have my mid and my top abs showing i need to make them stronger and bigger will it help with bringing them out?
If it get my body fat lower that 8% will this help reveal an 8-pack?
Thanks

Steven's picture
Posted Mon, 06/07/2010 - 17:17
Steven

No ab workout will give you ab definition. Ab workouts can give you stronger abs, but they won't work to define the abs. Here is a good article on the topic:

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

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Posted Sat, 06/05/2010 - 08:51
danny

Iam doing this abs workout on Wednesday and Saturday. is it good to do these abs workout on these 2 days. i do shoulder exercise on Wednesday also and on Saturday i only do this day 2 abs workout. my workout routine is
Monday - chest
Tuesday - back
Wednesday - shoulders and abs
Thursday - biceps and triceps
Friday - legs
Saturday - day 2 abs workout
Sunday - rest day

so my routine is good or i have to make some changes in it?

Steven's picture
Posted Sun, 06/06/2010 - 09:01
Steven

Looks like a good approach.

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Posted Mon, 07/19/2010 - 01:40
stephen

yes it is I am only 12 and I did this workout and I am a 12 year old with abs

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Posted Sun, 02/05/2012 - 13:31
baba

boy, you are overdoing at gym. You better do it either 4 or 5 days a week. Plus biceps and triceps are not done on the same say. My gym rutine seems perfect. : ) Wanna know? email me at gp_skt@yahoo.co.uk

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Posted Fri, 06/04/2010 - 16:22
Mark hurt

This is a nice workout but I have two questions
1. When u say repeat does tht mean when I'm done with everything on tht list I do it again and after tht I do it one more time?
2. When will I start seeing results?

Steven's picture
Posted Sat, 06/05/2010 - 10:12
Steven

You do all the exercises, then after you are done, repeat them again 2 or 3 more times.

As far as results, this program will immediately help with ab size and ab strength, but it will not reveal your abs. here is an article regarding ab definition:

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

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Posted Wed, 06/02/2010 - 21:22
Shamroz

https://www.muscleandstrength.com/exercises/twisting-hanging-knee-raise....

when you say is alternating sides is the what you're referring to?

Steven's picture
Posted Thu, 06/03/2010 - 09:13
Steven

Yes.

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Posted Wed, 06/02/2010 - 21:12
Shamroz

Day 1 its says Decline Weighted Crunches but shows a video of Decline Sit ups. I'd assume it to be decline sit ups then?

Steven's picture
Posted Thu, 06/03/2010 - 09:12
Steven

Perform weighted crunches.

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Posted Thu, 05/20/2010 - 12:12
christian

Thank you for this great routine, I was wondering what you mean when you add repeat this entire cycle 2 to 3 times? Is this on the same day or are you talking about weeks?? 2 to 3 times the same day?

Thank you

Steven's picture
Posted Thu, 05/20/2010 - 12:27
Steven

Repeat each listed exercise 2 to 3 times in the same workout.

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Posted Sun, 05/09/2010 - 10:05
Brian AShey

If you add weight on your bank, when doing bridges would it be better to do instead of regular bridges in this workout. Like say 3 , 1 minute drills with 90 lbs on back.

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Posted Sat, 05/22/2010 - 12:45
Frankoman

Hi, if doing planks with no weight is too easy for you, you can add weight to your back if you feel neccessary, though I don't know how safe that is. Also, if you want to step up the intensity of planks, try lifting one of your legs, then switching, then lifting an arm, switching arms, then lifting an arm and a leg (opposing sides) then switching. It gets very hard very fast.

Hope this helped!

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Posted Fri, 05/07/2010 - 06:59
imran

need a proper abs work out chat

Steven's picture
Posted Fri, 05/07/2010 - 07:52
Steven

Hi Imran. For questions please visit the forum:

https://www.muscleandstrength.com/forum/

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Posted Tue, 02/22/2011 - 01:15
Darren

yes i would like to know more abs routine exercises while i go too the gym. also i have a ab wheel please tell how effective this ab wheel is ?

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Posted Tue, 04/17/2012 - 11:28
brandon hanna

i have abs juss eat after do ur sit-up bruh