Week 1 Day 3

Thursday(6:30)

Ripped Abs

20 minutes treadmill

4 sets 15 reps

Kneeling Rope Crunch

15 reps @ rack(95 lbs)/15 reps @ rack/ 15 reps @ rack/ 15 reps @ rack

Hanging Leg Raises

15 reps/ 15 reps/ 15 reps/ 15 reps

Machine Crunch

15 reps @ 50 lbs/ 15 reps @ 50 lbs/ 15 reps @ 50 lbs/ 15 reps @ 50 lbs

Twists(25 each side)

25 reps @ 50 lbs/ 25 reps @ 50 lbs/ 25 reps @ 50 lbs/ 25 reps @ 50 lbs( the weight will go up to a minimum of 70 next week)

wrist curl(knees)

15 reps @ 45 lbs/ 15 reps @ 45 lbs/ 15 reps @ 45 lbs 15 reps @ 45 lbs

wrist curl(bench)

15 reps @ 45 lbs/ 15 reps @ 45 lbs/ 15 reps @ 45 lbs 15 reps @ 45 lbs

This workout I picked out was only a 3 day workout. However I didn’t want to only go 3 days, and this workout didn’t hit abs(it does some with the core exercises), cardio, or forearms. So I added this day to hit all 3. Granted I am only doing abs once a week and only 20 minutes of cardio per week, that is not what its designed for. Like I said in my original post this is a strength building workout. My next workout will probably be back to high reps low weight and much more cardio.