300 ABS WORKOUT

Rather than drooling over those killer abs, why not make it your own and let others drooling over it?!

300 Reps for Awesome Abs

30 CRUNCHES
20 BICYCLE CRUNCHES
20 REVERSE CRUNCHES
30 TOE TOUCHES

15 SIDE PLANK HIP LIFTS ( R)
30 BICYCLE CRUNCHES
15 SIDE PLANK HIP LIFTS (L)
40 RUSSIAN TWISTS

30 CRUNCHES
15 OBLIQUE V-UPS (R)
20 REVERSE CRUNCHES
15 OBLIQUE V-UPS (L)
10 TOE TOUCHES

TRY do these exercises every 2 days accompanied by cardio or strength training & don't forget CLEAN DIET

upper Body workout

BEGINNER

Shrug

Standing Bicep Curl

Dumbbell Front Raise

Abdominal Twist

Basic Crunch

ADVANCED

Diamond Push up

Zottman Curl

Bar Military Press

Bar Behind Neck press 

Barbell Roll Out

4X20

WOD : LEGS WORKOUT

BEGINNER

Assisted Dumbbell Lunges

Smith Machine Squat

Standing Calf Raise

Machine Leg curl

Machine Leg extension

ADVANCED

Back Squat

Barbell Crossover Lunges

barbell Overhead Squat

Power Clean

T-Push UP

4X20 

WOD: Arms Workout

BEGINNER

Angled prone curl

angled prone reverse curl

Arnold press

bench dip

cable biceps curl

ADVANCED 

Drag curl

Dumbbell Row Kickback

French press

Overhead Bar press

Stabilizing Push up

WOD: Abs Workout

BEGINNER

ABS CRUNCH ON A BALL

ABDOMINAL REVERSE CURL

BAR CRUNCH

BENCH LEG RAISE

CABLE TORSO ROTATION

ADVANCED

BENCH SIDE BRIDGE

BARBELL ROLLOUT

BARBELL SIDE BEND

CABLE KNEELING TWISTING

ELEVATED -FEET PLANK

4X20

WOD: Leg workout

BEGINNER

Dumbbell Lunge

Dumbbell Squat

Laying Hamstring Leg Curl

Dumbbell Step up

Wall Sit

ADVANCED

Stiff Legged Deadlift

Leg Quad Extension

Sumo Deadlift

Leg Press

4X20

WOD: BRING THE SEXY BACK!

BEGINNER

Seated Low Row

 Straight Arm PullDown

Hammer Dumbbell Row

Free Range Lat PullDown

Superman

3X15

ADVANCED

Pull Up

Wide Grip Lat Pulldown

Reverse Grip Bent Over

Good Morning

Lat Pulldown

 

3X18

WOD: POP OUT THAT CHEST!

BEGINNER

Push Up

Smith Machine Bench Press

Incline Dumbbell Press

Floor Press

Pec Fly

ADVANCED

Low cable cross

Reverse Grip Bench Press

One Arm Bench Press

Weighed Incline Push UP

Chest Press on Stability ball

4X20

 

WOD: Abs Day!

BEGINNER

*you will required an exercise mat*

Crunch

Wall Crunches

Side Oblique Crunch

Jacknives

Oblique Leg Raise

ADVANCE

Cable Rope Crunch

Cable Baseball Swing

Hanging Leg Raise

Inverted Ab Stability Ball

Ab Slide

3X15

WOD: Leg workout

ADVANCE

Front Squat

Dumbbell Squat

Laying Hamstring Leg Curl

Leg extension

one Arm Dumbbell Squat

3X15

BEGINNER

Leg Extension

Horizontal Leg Press

Laying Hamstring Leg Curl

Dumbbell Lunges

Dumbbell Squat

3X10

WOD: Upper Body

Beginner

Barbell Bench Press

Barbell Pull up

Dumbbell row

Barbell Shrug

Dumbbell Bicep Curl

For Strength : 3 set X 5 Rep

For Bulking: 3 set X 18 Rep

Advance

Dumbbell Fly (Flat Bench)

Dumbbell Bench Press

Bodyweight Pull up (wide Grip)

Barbell Pullover

Dumbbell Raise lateral Incline

For strength : 3 set X 15 Rep

For Bulking : 3 Set X 18 Rep

Work out of the day : Chest and Shoulder Exercise

Advanced

Flat Bench Press

Incline Bench Press

Dumbbell Chest Press

Dumbbell Shoulder Press

Barbell shoulder Press

*4X12*

Beginner

Flat Chest Press

Pec fly

Push-ups

Shoulder press

Shoulder Shrug

*3x15*

By MaiXF

Work OUt OF the day: LEGS

Beginners

Leg Extension

Lunges

Calf Raises

Leg Curls

3X15

Advance

Leg Press   3X12

Barbell Deadlift 4X6

Barbell Calf Raise 4X15

Dumbbell Lunges 3X12

By

MATXF

Workout Of The day: Back & Arm Exercise

ADVANCED

Seated Row

Horizontal Row

High Pulley

Preacher Curl

Triceps Kick Back

One Arm Triceps Extension

*Heavy Weight to Low Weight*

*8 Rep, 10 Rep, 12 rep*

BEGINNER

Low Row

Close Grip Pulldown

Hammer Curls

Barbell Bicep Curls

Triceps Extension

Triceps Pushdown

*Heavy Weight to low weight*

*12 rep , 15 rep, 18 rep*

By MaiXF

WorkOut Of The day: CORE

BEGINNER

3X15 :

Cable Crunches 

Reverse Crunches

Laying Leg Raise

3X30:

Torso Rotations

ADVANCE

3X15:

Barbell Twists

Jacknife Sit ups

Oblique Crunches

Crunch on Exercise ball

 

By: MAT XF

Work out of The day!! - Lower Body Exercise

Lower Body Exercise

Advanced

Leg Press

Lunges + Weight Plat

Power squat

Hack Squat

Seated Calf Raise + Weight

Leg Raise

*4X12*

Beginner

Seated Leg Press

Leg Extension

Leg Curls

Squat

Calf Raise

Abs Crunch

*3X15*

By Mai XF

XF Work out of the Day - Superset workout for Upper Body

Advanced

  Bent ROw + Deat lift

Dumbbell Chest Press + Incline Bench press

Row Pulley Bicep Curl + High Pulley

Dumbbell Tricep Kickback + Rope Pushdown

Dumbbell Shoulder Press+ Barbell Shoulder press

pushdown + 90 degress Abs Crunch

*  12 X 4*

Beginner

Lat pulldown + Closegrip pull down

Chest press + Pec fly

Dumbbell  Hammer curls + Dumbbell bicep curls

Tricep dips + Dumbbells extension

Shoulder press 

Abs crunch + Laying Leg Raise

* 15 X 3*

Continuous Exercise

By Mai XF