Researched and Composed by The Animal
Important Editors
Note:
Hardcore,
entrenchingly
fearful
and
awe
inspiring
in
the
gym.
These
are
the
words
that
best
describe
"
The
Animal.
"
When
he
swings
open
his
gym
doors
men
and
women
alike
scatter
into
the
crevices
of
machines,
or
run
and
hide
in
the
aerobic
section
of
the
building.
His
path
is
clear,
there
is
no
waver
in
his
steps,
for
his
office
is
the
squat
rack
and
his
weapons
are
that
of
a
warrior,
animalistic
and
fierce
in
nature!
He
grinds
out
set
after
set,
waging
war
against
ever
fiber
in
his
body
until
he
can
barely
move
and
still,
even
wounded
he
is
feared!
Yes,
he
truly
is
an
animal.
Yet
under
his
brutally
hard
demeanor
lies
an
intelligent
man.
A
man
who
covets
our
sport
and
has
generously devised
a
plan
of
attack
that
is
in
a
class
of
its
own!
For
in
his
hands
he
holds
the
key
to
perhaps
the
most
coveted
muscle
group
in
our
entire
bodies.
The
key
to
the
greatly
desired
six
pack!
Pay
attention
now,
because
class
is
in
session!
Enjoy
your
gains
and
a
huge
thanks
to
the
animal!
So
you
want
that
6-pack
do
ya?
Follow
my
program
for
8
weeks
and
your
ab's
will
be
carved
deeper
than
you
could
have
possibly
imagined!
Mind
you,
you'll
need
a
low
enough
body
fat
percentage
to
see
them!!
Exercise
Descriptions:
instructional
execution
and
what
aspect
of
abs
the
movement
works
I
will
provide
an
explanation
for
each
of
the
exercises
within
the
instructions
below.
The
words
I
place
in
brackets
will
indicate
which
part/parts
of
the
abdominal
muscle
that
the
movement
focuses
on. The
desired
number
of
reps
is
specified
for
each
exercise.
Note:
Don't
worry
if
you
can't
complete
as
many
as
I
specify,
simply
work
your
way
up
gradually
until
you
can.
Weeks
1
-
4 Mass
Building
The
first
4
weeks
of
the
plan
are
designed
to
not
only
add
mass
to
your
ab's
but
also
power.
Do
3
sets
of
each
exercise,
performing
between
8-10
repetitions
per
set,
unless
stated
otherwise.
You
should
try
and
reach
failure
as
with
any
exercise,
so
pile
on
that
weight!!
Aim
to
perform
each
week's
exercises
3
times
a
week
with
about
1
days
rest
in
between,
for
example
Monday,
Wednesday,
Friday.
Week
1
Weighted
Leg
Over
(20-25
each
leg)
(lower
abdominal
&
oblique's
)
Weighted Leg Over
Description
For this exercise, you’ll need a set of ankle weights
for
each leg (pink is
optional...lol). Lie flat on your back in the shape of the
letter T, with your arms pointing straight out from your sides. Raise your left
leg up so that your left foot points straight toward the ceiling.
Your
right leg should rest flat on the floor. Slowly rotate your pelvis to the right,
bringing your left leg across your body, and lightly touch your left foot to the
ground beside you.
Raise
your left leg back above you and repeat for the necessary repetitions. Switch
positions so that your right leg is now above you and your left leg is flat on
the floor. Repeat the exercise once more for the necessary repetitions,
this time dropping your right leg to the left side.
Hanging
Leg
Raises
(lower
abdominal)
Hanging Leg Raises
Description
Hang from a pull-up bar and with your knees slightly bent,
slowly raise your legs and curl your trunk as if to touch your knees to your
forehead. Go only slightly above parallel. Try to hold the contracted position
for two to five seconds before slowly returning to the starting position and
repeat.
Weighted
Crunch
(upper
abdominal)
Weighted Crunch Description
Lie flat on a mat with your knees bent and both feet flat on
the floor. Place a weight plate flat on your chest, folding your arms across it
to hold it in place.
Slowly curl
your torso forward, raising your head and shoulder blades off the floor and
bring you pelvis towards you head at the same time. Pause for 2-5 seconds, then
slowly lower yourself back to the floor, resisting the weight on the way down.
Week
2
Hanging
Weighted
Twisted
Raises
(20-25
each
leg)
(lower
abdominal
&
oblique's)
Hanging Weighted Twisted Raises
Description:
Attach a set of ankle weights to your feet and hang from a
pull-up bar with your hands spaced wider than shoulder-width apart. Your legs
should hang straight underneath you.
Tilt your
pelvis upward, then slowly raise your knees up and to the right. Try and imagine
you are trying to touch the right side of your hip to your chest. Slowly
lower your legs back down and repeat, this time raising your knees up to the
left.
Dumbbell
Leg
Lift
(lower
abdominal)
Dumbbell Leg Lift
Description:
Lie flat on your back with your legs straight and your arms at
your sides. Place a dumbbell by your feet and wrap your feet around the
handle. The bell of the dumbbell should rest on the tops of your feet with
the other end touching the floor. Tuck your hands under your buttocks with the
palms facing down.
Keeping your legs together (knees
unlocked), slowly raise them up until your feet are about 18 inches off the
floor. Your upper body should stay flat on the floor as you go. Hold this
position, then slowly lower your legs back down, stopping before the weight
touches the floor.
Seated
Bench
Crunch
(upper
abdominal)
Seated Bench Crunch
(upper abdominal)
Take a bench with a back and place it facing
away form the tricep pushdown machine. Attach a Y-shaped rope to the cable,
grasp the rope and sit down in the seat, pressing your back against the
backrest. Pull down the rope so that both of its knotted ends rest slightly
against the inside edge of each of your shoulders. Slowly curl your torso toward
your knees, moving only your shoulders and upper back away from the backrest,
and contract the abdominal muscles, then return slowly to the upright
position.
Week
3
Repeat
Week
1
Week
4
Repeat
Week
2
Weeks
5
-
8 Definition
The
idea
now
is
that
you
have
added
mass
to
your
ab's,
but
need
to
fine
tune
things
a
bit
more
by
adding
definition.
Here
you
should
again
do
3
sets
of
each
exercise,
but
this
time
with
between
30-50
reps
per
set,
it
sounds
like
a
lot
but
works
wonders!
This
is
the
desired
range,
so
don't
worry
if
you
can't
do
it
first
time
round,
think
of
it
as
something
to
aim
for.
Once
again
aim
to
perform
each
set
of
exercises
about
3
times
a
week,
when
adding
definition
I
like
to
do
ab's
every
other
day
but
NOT
everyday!!
Week
5
1.
Cross
Leg
Crunches
(oblique's)
Description:
Lie flat on a mat with you knee's bent and your feet flat on
the ground, take your left foot and place in on you right knee. Now place
your left arm flat on the mat palm facing downwards. Now curl your right
shoulder off the ground and imagine your trying to make it touch you left knee,
at the same time your left arm being out straight should mean you left shoulders
is pushed into the mat and thus doesn't want to raise up. Once again roll
your pelvis towards your head and hold for 2-5 seconds, then slowly lower back
to the floor and repeat. Once you've completed the necessary amount of
reps, simply swap legs and arms and repeat.
2.
Reverse
Crunches
(lower
abdominal)
Description:
Lie flat on a mat and imagine your feet are up on a weights
bench, so your knees should be bent to a 90 degree angle, to the ground.
Instead
of raising your head and shoulders of the ground, roll you pelvis, bringing your
knee's towards your head. Pause for 2-5 seconds, then slowly lower yourself back
to the floor.
3.
Crunches
(upper
abdominal)
Description:
Lie flat on a mat with your knees bent and both feet flat on
the floor.
Slowly curl your torso
forward, raising your head and shoulder blades off the floor and try and bring
you pelvis towards you head at the same time. Pause for 2-5 seconds, then slowly
lower yourself back to the floor.
Week
6
1.
Crossover
Oblique
Crunches
(oblique's)
Description:
Lie flat on a mat and imagine your feet are up on a weights
bench, so your knees should be bent to a 90 degree angle, to the ground.
Place your hands by the side of your head with your elbows pointing
outwards. Now take your left elbow and touch you right knee with it, to
make this easier roll you pelvis towards you head and this will bring you knee
closer. Hold for 2-5 seconds and then lower slowly and the repeat on the
other side, until you reach the desired amount of reps.
2.
Feet
Up
Crunches
(lower
abdominal)
Description:
Lie flat on a mat with your feet up on a weights bench and you
knees should be bent to a 90 degree angle.
Slowly
curl your torso forward, raising your head and shoulder blades off the floor and
try and bring you pelvis towards you head at the same time. Pause for 2-5
seconds, then slowly lower yourself back to the floor.
3.
Swiss
Ball
Crunches
(upper
abdominal)
Description:
Lie back on a ball, knees bent and both feet flat on the
floor.
Slowly curl your torso up and forward,
raising your head and shoulder blades off the ball. Be careful to go slowly, as
your balance on the ball will also be working your obliques and other muscles as
they help
stabilize
you. Pause for 2-5 seconds, then slowly lower yourself back
down.
Week
7
Repeat
week
5
Week
8
Repeat
week
6
Conclusion
The
gains
you
will
receive
during
this
program
are
amazing!
If
you
have
any
questions
I
will
be
in
the
forums
and
in
edition
you
can
consult
my
abdominal
faq
by
clicking
here. Now
get
your
ass
in
the
gym! The
Animal
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