Take a 90-second rest during sets & after all

3-4 sets are completed take 2-3 minute break

before moving to the next Workout

ABDOMINAL
DUE-DILIGENCE
2

7 8

9 @championmethod
 1/5
ABS
Pick 1 circuit and perform it for 1 week every
day after your body part.
CIRCUIT OF TRUTH
Every week pick a different Circuit to keep your
muscles guessing.

The only day you DO NOT need to do abs is on

back day.

1. 2. 3.

4. 5. 6.

7.
@championmethod

2 Options
Time OR Reps
1) 15 Reps for each exercise & 2-3 min break at the end REPEAT 2X
OR
2) 1min for each exercise & 2-3 min break at the end REPEAT 2X
 2/5
ABS
Pick 1 circuit and perform it for 1 week every
day after your body part.
CIRCUIT OF TIME
Every week pick a different Circuit to keep your
muscles guessing.

The only day you DO NOT need to do abs is on

back day.

1. 2. 3.

4. 5. 6.

7. 8.

@championmethod

2 Options
Time OR Reps
1) 15 Reps for each exercise & 2-3 min break at the end REPEAT 2X
OR
2) 1min for each exercise & 2-3 min break at the end REPEAT 2X
 3/5
ABS
Pick 1 circuit and perform it for 1 week every
day after your body part.
CIRCUIT OF BELIEF
Every week pick a different Circuit to keep your
muscles guessing.

The only day you DO NOT need to do abs is on

back day.

1. 2. 3.

4. 5. 6.

7. 8.

@championmethod

2 Options
Time OR Reps
1) 15 Reps for each exercise & 2-3 min break at the end REPEAT 2X
OR
2) 1min for each exercise & 2-3 min break at the end REPEAT 2X
 4/5
ABS
Pick 1 circuit and perform it for 1 week every
day after your body part.
CIRCUIT OF ACTION
Every week pick a different Circuit to keep your
muscles guessing.

The only day you DO NOT need to do abs is on

back day.

1. 2. 3.

4. 5. 6.

7.

@championmethod

2 Options
Time OR Reps
1) 15 Reps for each exercise & 2-3 min break at the end REPEAT 2X
OR
2) 1min for each exercise & 2-3 min break at the end REPEAT 2X
 5/5
ABS
Pick 1 circuit and perform it for 1 week every
day after your body part.
CIRCUIT OF Perserverance
Every week pick a different Circuit to keep your
muscles guessing.

The only day you DO NOT need to do abs is on

back day.

1. 2. 3.

4. 5. 6.

7.

@championmethod

2 Options
Time OR Reps
1) 15 Reps for each exercise & 2-3 min break at the end REPEAT 2X
OR
2) 1min for each exercise & 2-3 min break at the end REPEAT 2X