The Legendary Abs Program

Click here for a printable pocket-sized grayscale GIF of the following routine.
Convenient for use at the gym. (Print and cut out your level)

Legendary Abs
 
Level A   Legend
Exercise: HFL 1/4SitUps 10 HFL 1/4SitUps HFL HFL Lying Leg Thrusts
Reps: 15 25 sec 10 20 1/4SitUps 1/4 Sit-Ups
Speed: m s rest M S AbCrunch Abdominal Crunches
  HKUps Hanging Knee-Ups
Level 1   HLRaise Hanging Leg Raises
Exercise: HFL 15 HFL AbCrunch 1/4SitUps KneeRB Knee Rock-Backs
Reps: 25 sec 20 25 10 X-KCrunch Cross-Knee Abodminal Crunches
Speed: m rest m s f Speed
  f fast (about 2 reps per second)
Level 2   m medium (about 1 rep per second)
Exercise: HKUps 15 HKUps AbCrunch 15 AbCrunch s slow (about 1 rep per 2 seconds)
Reps: 10 sec 8 25 sec 20  
Speed: m rest m s rest f
 
Level 3  
Exercise: HKUps 15 HKUps HFL AbCrunch 1/4SitUps
Reps: 15 sec 10 15 20 10
Speed: m rest m s m f
 
Level4  
Exercise: HKUps 10 HKUps HFL 10 HFL AbCrunch 1/4SitUps
Reps: 20 sec 15 20 sec 15 30 10
Speed: m rest m m rest m s f
 
Level 5  
Exercise: HKUps 10 HKUps HFL 10 HFL AbCrunch 1/4SitUps
Reps: 25 sec 20 20 sec 15 35 15
Speed: m rest m m rest m s f
 
Level 6  
Exercise: HLRaise 10 HLRaise HKUps AbCrunch 1/4SitUps
Reps: 5 sec 5 10 35 15
Speed: m rest m m s f
 
Level 7  
Exercise: HLRaise HKUps 15 HLRaise HKUps HFL AbCrunch 1/4SitUps
Reps: 10 5 sec 5 5 25 35 15
Speed: m m rest m m m s f
 
Level 8  
Exercise: HLRaise HKUps 10 HLRaise HKUps HFL 10 HFL AbCrunch 1/4SitUps KneeRB
Reps: 10 5 sec 10 5 30 sec 25 35 15 15
Speed: m m rest m m m rest m s f m
 
Level 9
Exercise: HLRaise HKUps 10 HLRaise HKUps HFL 10 HFL X-KCrunch AbCrunch 1/4SitUps KneeRB
Reps: 12   sec 10   30 sec 20   35 15 20
Speed: m m rest m m m rest m s s f m
Schedule
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Beginner/Intermediate - Startup

Leg. Abs

 rest Leg. Abs rest Leg. Abs rest rest
Beginner/Intermediate - Ongoing Leg. Abs Leg. Abs rest Leg. Abs Leg. Abs rest rest
Advanced - Standard Leg. Abs Leg. Abs & Pull-
Down Ab Crunches		 rest Leg. Abs & Pull-
Down Ab Crunches		 Leg. Abs rest rest

notes:

Perform Hyperextensions following your normal back work, or following Leg. Abs on any "non-back" days.
Advanced 5-day/3-week Routine Leg. Abs Leg. Abs no abs rest Leg. Abs Leg. Abs rest

notes:

Do pulldown Ab Crunches on the same day you work lower body; do Hyperextensions at the end of your back workout.


Last Updated on 11/18/98
By Andrew Horner
Email: andyh@med-web.com