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Last Updated on January 7, 2021
Perform each routine twice weekly, allowing at least 48 hours between workouts.
In Weeks 1-3, rest 45 seconds; in Weeks 4-6, rest 60 seconds.
EXERCISE 1
HANGING KNEE RAISE
2 Sets x 15-20 reps
EXERCISE 2
ROMAN CHAIR SIT UP
2 Sets x 15-20 reps
EXERCISE 3
CABLE CRUNCH
2 Sets x 15-20 reps
EXERCISE 4
DUMBBELL SIDE BEND
1 sets x 20 reps
WEEKS 4-6
EXERCISE 1
HANGING KNEE RAISE
3 sets 8-12 reps
EXERCISE 2
ROMAN CHAIR SIT UP
3 sets x 8-12 reps
EXERCISE 3
CABLE CRUNCH
3 sets x 8-12 reps
EXERCISE 4
DUMBBELL SIDE BEND
2 sets 12-15 reps
reference. muscleandfitness.com
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