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Abs and Forearms and Cardio

Created by Escalade0282

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Tagged as: Forearms, Stomach, and 6 pack

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Summary

2 Workouts / 13 Exercises

24% Cardio / 76% Strength Training

Workout Program Description

I looked at and experimented with probably 15 different routines and came up with this combination. If you have any comments or suggestions to improve this please post away!Thanks!!

 

I try and do 15 heel touchers then immediately go into 15 crunches then immediately go into 15 cross bodies.

 

So a total of 45 reps in each 3 exercise set.

 

Each time I start a new set of this I switch the order of the exercises. The most burn comes towards the end, so ending on ...

Workouts

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Alternate Heel Touchers
3 sets: 15 reps, 15 reps, 15 reps
Works your obliques. In order to complete 1 repetition, each heel must be touched once. So, get into position, crunch over and touch your right heel once, then crunch over and touch your left heel onc...

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Crunch
3 sets: 15 reps, 15 reps, 15 reps
Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart...

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Crunch - Cross Body
3 sets: 15 reps, 15 reps, 15 reps
Lie on your back and bend your knees about 60 degrees and keep your feet flat on the floor. Place your hands loosely behind your head. Curl up and bring your right elbow and shoulder across your body ...

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Wrist Curl - Barbell, Palms-Down
3 sets: 15 reps, 15 reps, 15 reps
Hold a barbell with both hands and your palms facing down. Your hands should be about 16 inches apart. Sit at the end of a bench with your feet flat on the floor and about 20 inches apart. Lean forewa...

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Wrist Curl - Barbell, Palms-Up
3 sets: 15 reps, 15 reps, 15 reps
Hold a barbell with both hands and your palms facing up. Your hands should be about 16 inches apart. Sit at the end of a bench with your feet flat on the floor and about 20 inches apart. Lean foreward...

Small Wrist Roller
2 sets: 10 reps, 10 reps
Hold a wrist roller device straight in front of you, with your arms completely straight and parallel to the floor. Rotate one wrist at a time in order to roll the rope around the roller. Go until the ...

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Tyson Shakers
1 set: 20 reps
Stand with dumbbells at waist. Let the weight transfer back and forth from your pointer to pinky finger. This motion will cause the weight to tip back and forth, with your forearms flexing to control ...

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Russian Twist
3 sets: 15 reps, 15 reps, 15 reps
Secure your feet either by placing them under something that won't move or by having a partner hold them. Start in the position shown above, leaning slightly back and clasping your hands in front of y...

Small Crunch - Decline Reverse
3 sets: 15 reps, 15 reps, 15 reps
Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position. Hold your legs parallel to the floor using your abs to hold t...

Small Crunch - Cable
3 sets: 15 reps, 15 reps, 15 reps
Kneel below a high pulley. Grasp cable rope attachment and place wrists against the head. Flex hips slightly and allow the weight to hyperextend the lower back. With the hips stationary, flex the wais...


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What People are Saying

Patchrik

Escalade0282

- Probably because when you created it you were not "pro". It won't let you convert this workout to a "pro" workout.

Created over 6 years ago by Patchrik

Escalade0282

I deleted all the exercises and I was going to revamp this routine, but now it wont let me add any and it gives me an error message when I do. Sorry..

Created over 7 years ago by Escalade0282

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