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  • Abs 3 (Buff Dudes)

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    Pecklesteiner
    4 views1 page
    The document outlines a 2-week abdominal workout routine consisting of exercises like one-arm Otis elevators, Russian twists, reverse crunches, and weighted crunches completed in sets and increasing weights. Each workout is documented with the exercise, weight, sets, and reps. The weights increased over the 2-week period for most exercises as the routine progressed.

    Original Description:

    old adominal workout program

    Original Title

    abs 3 (buff dudes)

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    The document outlines a 2-week abdominal workout routine consisting of exercises like one-arm Otis elevators, Russian twists, reverse crunches, and weighted crunches completed in sets and increasing weights. Each workout is documented with the exercise, weight, sets, and reps. The weights increased over the 2-week period for most exercises as the routine progressed.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    4 views1 page

    Abs 3 (Buff Dudes)

    Uploaded by

    Pecklesteiner
    The document outlines a 2-week abdominal workout routine consisting of exercises like one-arm Otis elevators, Russian twists, reverse crunches, and weighted crunches completed in sets and increasing weights. Each workout is documented with the exercise, weight, sets, and reps. The weights increased over the 2-week period for most exercises as the routine progressed.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    06/05/2020

    7.5kg one arm Otis up 3x15 each side


    12.5kg Russian twist 3x40
    reverse crunch leg lift 3x20
    15kg weighted crunch 3x15

    07/05/2020
    10kg one arm Otis up 3x15 each side
    15kg Russian twist 3x40
    reverse crunch leg lift 3x20
    15kg weighted crunch 3x15

    08/05/2020
    10kg one arm Otis up 3x15 each side
    17.5kg Russian twist 3x40
    reverse crunch leg lift 3x20
    17.5kg weighted crunch 3x15

    09/05/2020
    12.5kg one arm Otis up 3x15 each side
    17.5kg Russian twist 3x40
    reverse crunch leg lift 3x20
    20kg weighted crunch 3x15

    10/05/2020
    12.5kg one arm Otis up 3x15 each side
    20kg Russian twist 3x40
    reverse crunch leg lift 3x20
    20kg weighted crunch 3x15

    11/05/2020
    15kg one arm Otis up 3x15 each side
    20kg Russian twist 3x40
    reverse crunch leg lift 3x20
    SS
    20kg weighted crunch 3x15

    12/05/2020
    15kg one arm Otis up 3x15 each side
    22.5kg Russian twist 3x40
    reverse crunch leg lift 3x20
    SS
    22.5kg weighted crunch 3x15

    13/05/2020
    12.5kg one arm Otis up 3x15 each side
    22.5kg Russian twist 3x40
    reverse crunch leg lift 3x20
    SS
    22.5kg weighted crunch 3x15

    14/05/2020
    15kg one arm Otis up 3x15 each side
    25kg Russian twist 3x40
    reverse crunch leg lift 3x20
    SS
    25kg weighted crunch 3x15

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