My ABS Workout! | HOW I GOT MY SIX-PACK! – ScottHermanFitness

(0:36)- How To Build More Visible & Blocky Abs!

(3:22)- 4 Dumbest AB Pulldown Mistakes Sabotaging Your ABS! STOP DOING THESE!

(6:42)- Custom Meal Plan App!

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I thought it was time I shared with you the current routine I am doing that’s been helping me smash my abs, and keep my 6-pack looking strong! Genetically I actually only have a 4-pack, but Superman has a 4-pack and he’s the strongest being in the universe, so that pretty much makes 4-packs the best! I have made videos in the past specifically about building Blocky Abs, so you can check out the article and video for that here on MuscularStrength.com.

For this routine, you’re going to be performing three exercises, 3 – 5 sets per exercise, and only resting 60 seconds between sets. There are also beginner exercises included, so anybody can do this routine. Let’s take a quick look at how this routine will work.

My Ab Workout:

Leg-Lift Triple: (3 – 5 sets: 8 Middle/8 Left/8 Right reps)
Alternate: Floor Wiper

Ab Pulldown: (3 – 5 sets: 15 reps)
Alternate: Weighted Sit-Up

Standing Dumbbell Oblique Crunch: (3 – 5 sets: 20 reps per side)
Alternate: Floor Side Oblique Crunch

Rest 60 seconds between sets.

Exercise #1: Leg-Lift Triple
The way you’re going to perform this movement is you’re going to be suspended in the air, hanging by your hands. Then what you’re going to do is keep your core tight, flex your glutes, and lift your legs up once in the middle, then come back down to the starting position. You’ll then lift up once to the left, go back to the starting position, and then lift them up once to the right before returning to the starting position. You shouldn’t be using much momentum or doing much swinging when doing these reps, and keep in mind that you are doing 8 reps for each version. That means 8 reps in the middle, 8 reps to the left and 8 reps to the right. Once you complete all those repetitions (a total of 24 reps), that completes one set of this exercise.

It’s really intense, and even if you can’t do all those repetitions in a row, but you still want to give this movement a try, just do as many as you can. If you can only do 3 at a time, just do 3, jump down and rest, jump back up and do 3 more, jump down and rest, and just keep doing that until you get stronger and can handle all the reps in a row.

Alternate #1: Floor Wiper
If you can’t even attempt to do leg-lift triples yet, the variation for this is going to be a floor wiper. For this, you can either hold onto something sturdy, or you can grab a barbell and hold that above you (kind of as if you were doing a bench press on the floor), and utilise the weight of the barbell to stabilise your body as you follow the same movement pattern. So, you’ll lift your legs up to the middle, then go back down, go all the way to the left, come back to the middle, then all the way to the right, and back to the middle, completing this 8 times. You should be aiming to keep your heels as close to the floor as possible throughout your repetitions for this movement, but not letting them touch the ground. Do your best to keep your legs suspended in the air as much as possible.

Exercise #2: Ab Pulldown
I recently did a video and article going over the Dumbest Mistakes when performing this movement, so if you have a hard time with proper form, take a look at that before attempting this routine. Basically for this exercise, you’re going to load up as much weight as you possibly can while focusing on getting a full contraction on every single rep. Get a nice big stretch at the top, a nice deep contraction at the bottom, and try to breath all the air out of your system as you crunch down.

You’ll also notice with this movement that you’re trying to keep your hips in once place. The only areas you should really feel this movement is your ABS. If you’re starting to feel it in your hips, it means you’re swinging too much back and forth, and you’re not performing the movement correctly.

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