AB RIPPER

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

JacksMom25 on July 06, 2009

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Chest, Back, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups	-	15	60
Back
Bent-Over Barbell Rows	8 lbs.	20	60
Chest
Pushups: Close-Grip	-	10	60
Back
Reverse-Grip Bent-Over Barbell Rows	8 lbs.	20	60
Chest
Pushups: Wide-Grip	-	15	60
Back
Back Row with Tubing	-	20	60
Chest
Pushups: Feet on Swiss Ball	-	15	60
Back
Standing Dumbbell Rows	8 lbs.	20	60
Chest
Pushups: Close-Grip	-	15	60
Back
One-Arm Dumbbell Bent-Over Rows	8 lbs.	25	60
Chest
Hindu Pushup	-	10	60
Back
Reverse Fly	8 lbs.	20	60
Chest
Pushups	-	20	60
Back
Bent-Over Barbell Rows	8 lbs.	25	60
Chest
Pushups: Close-Grip	-	20	60
Back
Reverse-Grip Bent-Over Barbell Rows	8 lbs.	25	60
Chest
Pushups: Wide-Grip	-	20	60
Back
Back Row with Tubing	-	25	60
Chest
Pushups: Feet on Swiss Ball	-	20	60
Back
Standing Dumbbell Rows	8 lbs.	25	60
Chest
Pushups: Close-Grip	-	20	60
Back
One-Arm Dumbbell Bent-Over Rows	8 lbs.	25	60
Chest
Hindu Pushup	-	15	60
Back
Reverse Fly	8 lbs.	20	60

Day 8

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	150	30
Side Jackknifes	-	50	30
Bicycle Crunches	-	50	30
Bench Knee Tucks	-	50	30

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