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| Beginner 6 months - 1 year |
3 Day | Whole Body | Day 1 Whole Body |
Day 2 Rest |
Day 3 Whole Body |
Day 4 Rest |
Day 5 Whole Body |
Day 6 Rest |
Day 7 Rest |
| Work-out rountine | |||||||||
| Intermediate | 5 Day | Upper, Lower each 3 days, the other 2 per week (weak area 3 days per week) |
Day 1 Lower Body Abs |
Day 2 Upper Body |
Day 3 Lower Body Abs |
Day 4 Rest |
Day 5 Lower Body |
Day 6 Upper Body Abs |
Day 7 Rest |
| Intermediate | 6 Day | Upper, Lower each 3 days per week |
Day 1 Lower Body Abs |
Day 2 Upper Body Abs |
Day 3 Lower Body |
Day 4 Upper Body Abs |
Day 5 Lower Body Abs |
Day 6 Upper Body |
Day 7 Rest |
| Advanced | 4 Day | Upper, Lower 3 days each, the other 2 per week (weak area 3 days per week) |
Day 1 Lower Body Abs |
Day 2 Upper Body Abs |
Day 3 Rest |
Day 4 Lower body Abs |
Day 5 Upper Body Abs |
Day 6 Rest |
Day 7 Rest |
| Advanced | 6 Day | each body part 2 days per week |
Day 1 Lower Body Abs |
Day 2 Chest, Back Abs |
Day 3 Shoulders, Arms |
Day 4 Lower Body Abs |
Day 5 Back, Chest Abs |
Day 6 Shoulders, Arms |
Day 7 Rest Abs |
Abs, You will get the best results from your abs workout when done two days on one day off.
Rule: If a muscle group is going to be called on to function as synergist, avoid working it as a prime mover first. If you work the lower or upper pecs before the middle pecs. The middle pecs would fatigue early. (Not getting the maximum, from the workout)
