Physical Fitness

Abs: The Secret Revealed by Lazar Angelov

By Lazar Angelov

— attempting to in attaining the correct abs? nonetheless being affected by these additional kilos of abdominal fats? carry your breath blood brother simply because i've got the last word answer for you. "ABS: the key Revealed" is not only a booklet I wrote to ultimately resolution people's questions, it's even more than that. it's the results of a long time of understanding, a whole lot books learn and many replaced lives via my own education program.

Every unmarried day I obtain enormous quantities of messages from my fanatics asking me how did I do it, how did I in achieving definitely the right abs and get ripped as a beast. In my publication i'm ultimately revealing the key at the back of the ...

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PAGE 52 DAY EXERCISE SETS REPS REST FIRST Lying leg raise 2 failure 20 sec normal Abdominal air bike 2 failure 20 sec normal Abdominal flutter kicks 2 failure 20 sec normal Plank 2 failure 20 sec normal Dumbbell side kicks 2 failure 20 sec normal each side Side crunch with leg lift 2 failure 20 sec slow each side Abdominal pendulum 2 failure 20 sec slow Side plank 2 failure 20 sec normal Lying floor leg raise 2 failure 20 sec normal Abdominal air bike 2 failure 20 sec normal Abdominal flutter kicks 2 failure 20 sec normal Plank 2 failure 20 sec normal Dumbbell side bends 2 failure 20 sec normal each side Side crunch with leg lift 2 failure 20 sec slow each side Abdominal pendulum 2 failure 20 sec slow Side plank 2 failure 20 sec normal Lying floor leg raise 3 failure 10 sec normal Abdominal air bike 3 failure 10 sec normal Abdominal flutter kicks 3 failure 10 sec normal Plank 3 failure 10 sec normal Dumbbell side bends 3 failure 10 sec normal each side Side crunch with leg lift 3 failure 10 sec slow each side Abdominal pendulum 3 failure 10 sec slow Side plank 3 failure 10 sec normal each side Lying floor leg raise 3 failure 10 sec normal lying leg raise Abdominal air bike 3 failure 10 sec normal Abdominal flutter kicks 3 failure 10 sec normal Plank 3 failure 10 sec normal Dumbbell side bends 3 failure 10 sec normal each side Side crunch with leg lift 3 failure 10 sec slow each side Abdominal pendulum 3 failure 10 sec slow SECOND THIRD FOURTH PAGE 53 REP/SPEED ADDITIONAL INSTRUCTIONS each side each side Reps to failure: perform the exercise till failure Normal rep speed: 3 seconds total.

Try to keep your abs in constant contraction via shorter movements and never go all the way down. Also, it is important to keep your spine bent forward just a little bit to reduce the pressure on your lower back and to emphasize on your abs. The movement amplitude must be short and slow. If it is too difficult for you to do the desired number of repetitions with the hands placed behind neck, you may change the placement of the hands by putting them on the sides of the head, on the chest or even on the waist.

PAGE 38 FIRST WEEK DAY EXERCISE SETS REPS REST MONDAY Weighted incline sit ups 3 failure 20 sec normal Lying floor leg raise 3 failure 20 sec normal Side Bends at hyperextension 3 failure 20 sec - Cable kneeling crunch 3 failure 20 sec normal Plank 3 failure 20 sec - Dumbbell side bends 3 failure 20 sec normal Vacuum 3 30sec 20 sec - Weighted incline sit ups 3 failure 20 sec normal Lying floor leg raise 3 failure 20 sec normal Side Bends at hyperextension 3 failure 20 sec - Cable kneeling crunch 3 failure 20 sec normal Plank 3 failure 20 sec - Dumbbell side bends 3 failure 20 sec normal Vacuum 3 30sec 20 sec - Weighted incline sit ups 3 failure 20 sec slow Lying floor leg raise 3 failure 20 sec normal Side Bends at hyperextension 3 failure 20 sec - Cable kneeling crunch 3 failure 20 sec Plank 3 failure 20 sec - Dumbbell side bends 3 failure 20 sec normal Vacuum 3 30sec 20 sec - WEDNESDAY FRIDAY PAGE 39 REP/SPEED ADDITIONAL INSTRUCTIONS each side each side sitting each side each side sitting each side slow each side sitting SECOND WEEK DAY EXERCISE SETS REPS REST MONDAY Weighted incline sit ups 3 failure 20 sec slow Lying floor leg raise 3 failure 20 sec normal Side Bends at hyperextension 3 failure 20 sec - Cable kneeling crunch 3 failure 20 sec normal Plank 3 failure 20 sec - Dumbbell side bends 3 failure 20 sec normal Vacuum 3 30sec 20 sec - Weighted incline sit ups 3 failure 20 sec slow Lying floor leg raise 3 failure 20 sec normal Side Bends at hyperextension 3 failure 20 sec - Cable kneeling crunch 3 failure 20 sec Plank 3 failure 20 sec - Dumbbell side bends 3 failure 20 sec normal Vacuum 3 30sec 20 sec - Weighted incline sit ups 3 failure 20 sec slow Lying floor leg raise 3 failure 20 sec normal Side Bends at hyperextension 3 failure 20 sec - Cable kneeling crunch 3 failure 20 sec Plank 3 failure 20 sec - Dumbbell side bends 3 failure 20 sec normal Vacuum 3 30sec 20 sec - WEDNESDAY FRIDAY PAGE 40 REP/SPEED ADDITIONAL INSTRUCTIONS each side each side sitting each side slow each side sitting each side slow each side sitting THIRD WEEK DAY EXERCISE SETS REPS REST MONDAY Weighted incline sit ups 3 failure 10 sec slow Lying floor leg raise 3 failure 10 sec normal Side Bends at hyperextension 3 failure 10 sec - Cable kneeling crunch 3 failure 10 sec Plank 3 failure 10 sec - Dumbbell side bends 3 failure 10 sec normal Vacuum 3 40sec 10 sec - Weighted incline sit ups 3 failure 10 sec slow Lying floor leg raise 3 failure 10 sec slow Side Bends at hyperextension 3 failure 10 sec Cable kneeling crunch 3 failure 10 sec Plank 3 failure 10 sec - Dumbbell side bends 3 failure 10 sec normal Vacuum 3 40sec 10 sec - Weighted incline sit ups 3 failure 10 sec slow Lying floor leg raise 3 failure 10 sec slow Side Bends at hyperextension 3 failure 10 sec Cable kneeling crunch 3 failure 10 sec Plank 3 failure 10 sec - Dumbbell side bends 3 failure 10 sec normal Vacuum 3 40sec 10 sec - WEDNESDAY FRIDAY PAGE 41 REP/SPEED ADDITIONAL INSTRUCTIONS each side slow - each side sitting each side slow - each side sitting each side slow each side sitting FOURTH + WEEK DAY EXERCISE SETS REPS REST MONDAY Vertical leg raise 3 failure 10 sec slow Swiss ball crunch 3 failure 10 sec normal Abdominal air bike 3 failure 10 sec - Plank with arm raise 3 failure 10 sec Dumbbell side bends 3 failure 10 sec - Dumbbell side bends 3 failure 10 sec normal each side Vacuum 3 30sec 10 sec - standing Weighted incline sit ups 3 failure 10 sec slow Lying floor leg raise 3 failure 10 sec slow Side Bends at hyperextension 3 failure 10 sec Cable kneeling crunch 3 failure 10 sec Plank 3 failure 10 sec Dumbbell side bends 3 failure 10 sec Vacuum 3 30sec 10 sec Weighted incline sit ups 3 failure 10 sec slow Lying floor leg raise 3 failure 10 sec slow Side Bends at hyperextension 3 failure 10 sec Cable kneeling crunch 3 failure 10 sec Plank 3 failure 10 sec Dumbbell side bends 3 failure 10 sec Vacuum 3 30sec 10 sec WEDNESDAY FRIDAY REP/SPEED ADDITIONAL INSTRUCTIONS each side slow - each side slow slow - - each side standing each side slow slow - each side standing Reps to failure: perform the exercise till failure Reps X: perform a predetermined number of repetitions Reps YY sec: perform the exercise for a specified duration of time Normal rep speed: 3 seconds total.

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