Dr. Pain
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DISCLAIMER: DON'T DO THIS IF YOU CAN'T!
Giant Set
No rest between exercises, 120 seconds aftter 1e, and three sets total!
1a w8ed cable crunches on knees 60%, 75%, 85% of BW, reps 25, 20, 15
1b w8ed V-UPs legs almost str8, 5#/25. 8#/20. 10#/15 (w8 between ankles, the leverage kills on these)
1c w8 floor crunches, legs up, plate on head 1 plate 25, 1 plate 20, 2 plates 15
1d reverse crunches 25, 20, 15 reps...flat or incline
1e Swiss ball crunches all 3 sets at 25 reps
Optional:
2a Standing Oblique cable crunches Handle on temple....elbow goes towards same hip, slight sideways motion, hard contraction, expel air, 3 sets, 20 reps each side
That's all folks!
DP
Giant Set
No rest between exercises, 120 seconds aftter 1e, and three sets total!
1a w8ed cable crunches on knees 60%, 75%, 85% of BW, reps 25, 20, 15
1b w8ed V-UPs legs almost str8, 5#/25. 8#/20. 10#/15 (w8 between ankles, the leverage kills on these)
1c w8 floor crunches, legs up, plate on head 1 plate 25, 1 plate 20, 2 plates 15
1d reverse crunches 25, 20, 15 reps...flat or incline
1e Swiss ball crunches all 3 sets at 25 reps
Optional:
2a Standing Oblique cable crunches Handle on temple....elbow goes towards same hip, slight sideways motion, hard contraction, expel air, 3 sets, 20 reps each side
That's all folks!
DP
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