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    Abdominales PDF

    Uploaded by

    Denis Ivander Rodriguez Maizer

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Abdominales PDF

    Uploaded by

    Denis Ivander Rodriguez Maizer
    39 views3 pages

    Original Title

    abdominales.pdf

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    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    39 views3 pages

    Abdominales PDF

    Uploaded by

    Denis Ivander Rodriguez Maizer

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    Dumbbell Workout Routine for Abs

    Printed on Apr 27 2010

    Workout Routine Snapshot


    1 Workout Days 4 Abs
    0 Cardio Exercises
    4 Strength Training
    0 Stretching Exercises
    Dumbbell Workout Routine for Abs - Day 1
    Cardio / Strength Training # of Sets # of Reps Progress Log
    Abs | Crunch - Weighted

    3 6

    Abs | Crunch - Arms Extended

    3 6

    Abs | Twisting Crunch

    3 6

    Abs | Side Bend (Dumbbells)

    3 6
    Detailed Strength Training Exercise Information FitnessBliss.com | Copyright, Blisslogik Inc.

    Abs | Crunch - Weighted


    Secondary Muscles Upper Abdominals
    Starting Position Lie down on your back on a bench and hold a dumbbell on top of
    your chest.
    Motion Roll your shoulder blades up from the bench and lower yourself
    back down after a short pause.
    Tips/Caution To avoid pulling with your neck, look straight up instead of looking at
    your knees.
    Abs | Crunch - Arms Extended
    Secondary Muscles Upper Abdominals
    Starting Position Lie down on your back, knees bent at 90 degree angles and extend
    your arms until they are parallel to your thighs.
    Motion Roll your shoulder blades up from the floor until your hands reach
    above your knees and lower yourself back down after a short
    pause.
    Tips/Caution To avoid pulling with your neck, look straight up instead of looking at
    your knees.
    Abs | Twisting Crunch
    Secondary Muscles Obliques
    Starting Position Lie down on your back, knees bent at 90 degree angles and place
    your hands behind your ears.
    Motion Rotate your upper body up to one side so that one elbow is in the
    air and lower yourself back down after a short pause. Alternate
    sides after your set is completed.
    Tips/Caution Breathe out while contracting your ab muscles and breathe in while
    returning to starting position.
    Abs | Side Bend (Dumbbells)
    Secondary Muscles Obliques
    Starting Position Stand up and hold a dumbbell with one hand along the side of your
    body.
    Motion Lean your upper body to the side that holds the dumbbell and bring
    it back after a short pause. Complete your set and change sides.
    Tips/Caution Try to keep your back straight throughout.

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