Abs Lazar Angelov

Day

Exercise

Monday

Incline Sit Ups Plank Lying Floor Leg Raise Dumbell Side Bends !acuum Incline Sit Ups Plank Lying Floor Leg Raise Dumbell Side Bends !acuum Incline Sit Ups Plank Lying Floor Leg Raise Dumbell Side Bends !acuum

Wednesday

Friday

Day

Exercise

Monday

Incline Sit Ups Plank Lying Floor Leg Raise Dumbell Side Bends !acuum Incline Sit Ups Plank Lying Floor Leg Raise Dumbell Side Bends !acuum Incline Sit Ups Plank Lying Floor Leg Raise Dumbell Side Bends !acuum

Wednesday

Friday

Phase 1 - First Week  Sets Reps Rest 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

Phase 1 - Second Week  Sets Reps Rest 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3

failure failure failure 0 0 sec failure failure failure # # sec failure failure failure 30 30 sec

0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec

Phase 2 - First Week  Sets Reps Rest

Day

Exercise

Monday

%eig&ted Incline Sit Up Lying Floor Leg Raise Side Bends 'able (neeling 'runc& Plank Dumbell Side Bends !acuum %eig&ted Incline Sit Up Lying Floor Leg Raise

Wednesday

failure failure failure 0 "0 sec failure failure failure # "# sec failure failure failure 30 0 sec

3 3 3 3 3 3 3 3 3

failure failure failure failure failure failure 30 sec failure failure

0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec

Rep Speed normal normal normal normal normal normal normal normal slo$

Rep Speed normal normal normal normal slo$ normal normal slo$ normal

Rep Speed normal normal normal normal normal normal

Friday

Side Bends 'able (neeling 'runc& Plank Dumbell Side Bends !acuum %eig&ted Incline Sit Up Lying Floor Leg Raise Side Bends 'able (neeling 'runc& Plank Dumbell Side Bends !acuum

Exercise

Monday

%eig&ted Incline Sit Up Lying Floor Leg Raise Side Bends 'able (neeling 'runc& Plank Dumbell Side Bends !acuum %eig&ted Incline Sit Up Lying Floor Leg Raise Side Bends 'able (neeling 'runc& Plank Dumbell Side Bends !acuum %eig&ted Incline Sit Up Lying Floor Leg Raise Side Bends 'able (neeling 'runc& Plank Dumbell Side Bends !acuum

Friday

0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec

3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3

failure failure failure failure failure failure 30 sec failure failure failure failure failure failure 30 sec failure failure failure failure failure failure 30 sec

0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec

Phase 2 - Third Week  Sets Reps Rest

Day

Exercise

Monday

%eig&ted Incline Sit Up Lying Floor Leg Raise Side Bends 'able (neeling 'runc& Plank Dumbell Side Bends !acuum %eig&ted Incline Sit Up

Wednesday

failure failure failure failure 30 sec failure failure failure failure failure failure 30 sec

Phase 2 - Second Week  Sets Reps Rest

Day

Wednesday

3 3 3 3 3 3 3 3 3 3 3 3

3 3 3 3 3 3 3 3

failure failure failure failure failure failure )0 sec failure

"0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec

normal normal slo$ normal slo$ normal

Rep Speed slo$ normal normal normal slo$ normal slo$ normal slo$ normal slo$ normal

Rep Speed slo$ normal normal normal slo$

Friday

Lying Floor Leg Raise Side Bends 'able (neeling 'runc& Plank Dumbell Side Bends !acuum %eig&ted Incline Sit Up Lying Floor Leg Raise Side Bends 'able (neeling 'runc& Plank Dumbell Side Bends !acuum

Exercise

Monday

!ertical Leg Raise S$iss Ball 'runc& *bdominal *ir Bike Plank %it& *rm Raise Dumbell Side Bends Side Plank !acuum !ertical Leg Raise S$iss Ball 'runc& *bdominal *ir Bike Plank %it& *rm Raise Dumbell Side Bends Side Plank !acuum !ertical Leg Raise S$iss Ball 'runc& *bdominal *ir Bike Plank %it& *rm Raise Dumbell Side Bends Side Plank !acuum

Friday

failure failure failure failure failure )0 sec failure failure failure failure failure failure )0 sec

"0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec

Phase 3 - First Week  Sets Reps Rest

Day

Wednesday

3 3 3 3 3 3 3 3 3 3 3 3 3

      3       3       3

failure failure failure failure failure failure )0 sec failure failure failure failure failure failure )0 sec failure failure failure failure failure failure )0 sec

"0 sec "0 sec "0 sec "0 sec "0 sec "0 sec 0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec 0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec 0 sec

Phase 3 - Second Week  Sets Reps Rest

Day

Exercise

Monday

!ertical Leg Raise S$iss Ball 'runc& *bdominal *ir Bike Plank %it& *rm Raise Dumbell Side Bends Side Plank !acuum

3 3 3 3 3 3 3

failure failure failure failure failure failure #0 sec

"0 sec "0 sec "0 sec "0 sec "0 sec "0 sec 0 sec

slo$ slo$ normal slo$ slo$ slo$ normal

Rep Speed normal normal normal normal normal normal normal normal normal normal normal normal normal normal normal normal normal normal

Rep Speed normal normal normal normal normal normal

Wednesday

Friday

Day

Exercise

Monday

!ertical Leg Raise S$iss Ball 'runc& *bdominal *ir Bike Plank %it& *rm Raise Dumbell Side Bends Side Plank !acuum !ertical Leg Raise S$iss Ball 'runc& *bdominal *ir Bike Plank %it& *rm Raise Dumbell Side Bends Side Plank !acuum !ertical Leg Raise S$iss Ball 'runc& *bdominal *ir Bike Plank %it& *rm Raise Dumbell Side Bends Side Plank !acuum

Wednesday

Friday

3 3 3 3 3 3 3 3 3 3 3 3 3 3

!ertical Leg Raise S$iss Ball 'runc& *bdominal *ir Bike Plank %it& *rm Raise Dumbell Side Bends Side Plank !acuum !ertical Leg Raise S$iss Ball 'runc& *bdominal *ir Bike Plank %it& *rm Raise Dumbell Side Bends Side Plank !acuum

failure failure failure failure failure failure #0 sec failure failure failure failure failure failure #0 sec

"0 sec "0 sec "0 sec "0 sec "0 sec "0 sec 0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec

Phase 3 - Third Week  Sets Reps Rest 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3

failure failure failure failure failure failure #0 sec failure failure failure failure failure failure +0 sec failure failure failure failure failure failure +0 sec

"0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec 0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec 0 sec

Phase 4 - First Week  Sets Reps Rest

Day

Exercise

Monday

,anging Leg Raise S$iss Ball -acknife *bdominal *ir Bike *bdominal Flutter (icks Plank %it& %eig&ts Dumbell Side Bends

3 3 3 3 3 3

failure failure failure failure failure failure

"0 sec "0 sec "0 sec "0 sec "0 sec "0 sec

normal normal normal normal normal normal normal normal normal normal normal normal

Rep Speed normal normal normal normal normal normal normal normal normal normal normal normal normal normal normal normal normal normal

Rep Speed normal normal normal normal normal normal

Wednesday

Friday

Side Plank !acuum ,anging Leg Raise S$iss Ball -acknife *bdominal *ir Bike *bdominal Flutter (icks Plank %it& %eig&ts Dumbell Side Bends Side Plank !acuum ,anging Leg Raise S$iss Ball -acknife *bdominal *ir Bike *bdominal Flutter (icks Plank %it& %eig&ts Dumbell Side Bends Side Plank !acuum

Exercise

Monday

,anging Leg Raise S$iss Ball -acknife *bdominal *ir Bike *bdominal Flutter (icks Plank %it& %eig&ts Dumbell Side Bends Side 'runc& %it& Leg Lift Side Plank !acuum ,anging Leg Raise S$iss Ball -acknife *bdominal *ir Bike *bdominal Flutter (icks Plank %it& %eig&ts Dumbell Side Bends Side 'runc& %it& Leg Lift Side Plank !acuum ,anging Leg Raise S$iss Ball -acknife *bdominal *ir Bike *bdominal Flutter (icks Plank %it& %eig&ts Dumbell Side Bends Side 'runc& %it& Leg Lift

Friday

failure +0 sec failure failure failure failure failure failure failure +0 sec failure failure failure failure failure failure failure .0 sec

"0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec 0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec 0 sec

Phase 4 - Second Week  Sets Reps Rest

Day

Wednesday

3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3

3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3

failure failure failure failure failure failure failure failure .0 sec failure failure failure failure failure failure failure failure .0 sec failure failure failure failure failure failure failure

"0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec

normal normal normal normal normal normal normal normal normal normal normal normal normal normal normal

Rep Speed normal normal normal normal normal normal normal normal normal normal normal normal normal normal normal normal normal normal normal normal normal normal normal

3 3

Side Plank !acuum

Exercise

Monday

,anging Leg Raise S$iss Ball -acknife *bdominal *ir Bike *bdominal Flutter (icks Plank %it& %eig&ts Dumbell Side Bends Side 'runc& %it& Leg Lift Side Plank !acuum ,anging Leg Raise S$iss Ball -acknife *bdominal *ir Bike *bdominal Flutter (icks Plank %it& %eig&ts Dumbell Side Bends Side 'runc& %it& Leg Lift Side Plank !acuum ,anging Leg Raise S$iss Ball -acknife *bdominal *ir Bike *bdominal Flutter (icks Plank %it& %eig&ts Dumbell Side Bends Side 'runc& %it& Leg Lift Side Plank !acuum

Friday

Day First Week 

Exercise

"0 sec normal 0 sec

Phase 4 - Third Week  Sets Reps Rest

Day

Wednesday

failure /0 sec

3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3

failure failure failure failure failure failure failure failure /0 sec failure failure failure failure failure failure failure failure /0 sec failure failure failure failure failure failure failure failure /0 sec

"0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec "0 sec

Phase 5 - !! 4 Weeks Sets Reps Rest

Lying Leg Raise *bdominal *ir Bike *bdominal Flutter (icks Plank Dumbell Side Bends Side 'runc& %it& Leg Lift *bdominal Pendulum Side Plank Second Week  Lying Floor Leg Raise *bdominal *ir Bike *bdominal Flutter (icks Plank

           

failure failure failure failure failure failure failure failure failure failure failure failure

0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec 0 sec

Rep Speed normal normal normal normal normal normal slo$ normal normal normal normal normal normal normal slo$ normal normal normal normal normal normal normal slo$ normal

Rep Speed normal normal normal normal normal slo$ slo$ normal normal normal normal normal

Third Week 

Fo"rth Week 

Fi#th Week$

 Dumbell Side Bends Side 'runc& %it& Leg Lift   *bdominal Pendulum Side Plank  3 Lying Floor Leg Raise 3 *bdominal *ir Bike 3 *bdominal Flutter (icks 3 Plank 3 Dumbell Side Bends 3 Side 'runc& %it& Leg Lift *bdominal Pendulum 3 Side Plank 3 Lying Floor Leg Raise 3 *bdominal *ir Bike 3 *bdominal Flutter (icks 3 Plank 3 Dumbell Side Bends 3 Side 'runc& %it& Leg Lift 3 Exercises #ro% #o"rth &eek '

failure 0 sec normal failure 0 sec slo$ failure 0 sec slo$ failure 0 sec normal failure "0 sec normal failure "0 sec normal failure "0 sec normal failure "0 sec normal failure "0 sec normal failure "0 sec slo$ failure "0 sec slo$ failure "0 sec normal failure "0 sec normal failure "0 sec normal failure "0 sec normal failure "0 sec normal failure "0 sec normal failure "0 sec slo$ a!! exercises &itho"t rest' res

*ac""% Week "  3 ) #

Sets Reps Rest  failure 0 sec  failure 0 sec 3 failure "0 sec 3 failure "0 sec Each %ornin+ #or 5 %in"tes on e%pty sto%ach

,nstr"ctions

eac& side lying

eac& side lying

eac& side lying

,nstr"ctions

eac& side lying

eac& side lying

eac& side lying

,nstr"ctions

eac& side

eac& side sitting

eac& side

eac& side sitting

eac& side

eac& side sitting

,nstr"ctions

eac& side

eac& side sitting

eac& side

eac& side sitting

eac& side

eac& side sitting

,nstr"ctions

eac& side

eac& side sitting

eac& side

eac& side sitting

eac& side

eac& side sitting

,nstr"ctions

alternating arms eac& side eac& side standing

alternating arms eac& side eac& side standing

alternating arms eac& side eac& side standing

,nstr"ctions

alternating arms eac& side eac& side standing

alternating arms eac& side eac& side standing

alternating arms eac& side eac& side standing

,nstr"ctions

alternating arms eac& side eac& side standing

alternating arms eac& side eac& side standing

alternating arms eac& side eac& side standing

,nstr"ctions

eac& side

eac& side standing

eac& side eac& side standing

eac& side eac& side standing

,nstr"ctions

eac& side eac& side eac& side standing

eac& side eac& side eac& side standing

eac& side eac& side

eac& side standing

,nstr"ctions

eac& side eac& side eac& side standing

eac& side eac& side eac& side standing

eac& side eac& side eac& side standing

,nstr"ctions

eac& side eac& side eac& side

eac& side eac& side eac& side

eac& side eac& side eac& side lying leg raise

eac& side eac& side 3( sec' 4 sets)