Weekly RAW: RABC Week 2, Ab Workout Rewind

Greetings RAW Warriors,

Here's Week 2 of the RABC Plan to get you going:

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Week 2, Day 1:
Deadlifts: 4x5
Bench Press: 4x5

Pulldowns: 3x8
Windmills: 3x5 per side

3 Minute Warning: 20/10 x 2 each exercise
Push-Ups
Lunges
Total Body Extensions

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Week 2, Day 2:
Deadlifts or Squats: 4x5
Bench Press: 4x5

DB Rows: 3x8 per side
All Star Sit Ups: 3x5 per side

2 Minute Warning: 1 minute each
Mountain Climbers
Burpees

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Week 2, Day 3:
Deadlifts: 4x5
Bench Press: 4x5

Pulldowns: 3x8
Swings: 5 x 1 minute, 30-60s rest between sets

3 Minute Warning: 20/10 x 2 each exercise
Planks
Mountain Climbers
Total Body Extensions

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Recently I came across my old ab workout book from high school, called 'Gut Busters!'.  Here it was in a nutshell:

12 week program
1 month of 7 exercises, 3x15 each exercise
2nd month was 3x20 each exercise
3rd month was 3x25 each exercise
Of course, you'd gradually increase the reps each week as a way to build up to this.

It was a great program to develop my non-developed abs at the time, but it also ate up a lot of my training time, mostly up to 15 minutes a day is what it would take with minimal rests between sets.

I didn't do all 7 exercises, but did double up on a few of them back then, so I would still get in the total volume.

This ab workout was great for my abs, but terrible for my back at the time. My abs were a lot stronger than my back and this was something I finally became aware of during my college days.  I learned more about exercise balance and strengthening opposing muscle groups and trying to get them as equal as you can.

These days it seems there are a bunch of workouts out there that have you saying NO to crunches and getting 'ripped abs without crunches!'.  Most of them are fluffy bullcrap, but some of them attack the core with full body exercises, as they should. 

One of them is Home Workout Revolution, which you know I'm a big fan of.  The 4 and 6 minute circuits they have for ab/core workouts are solid and well balanced. If you are looking for something that won't eat up your time and be easily applied to your routine and goals, the HWR 4 & 6 minute workouts are right up your alley.

Check them out here, as the HWR series is a solid, top to bottom, workout routine that is the best value of fitness workout videos and programs I've seen.

http://tinyurl.com/cbhwrevsale

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Grab a Kindle Training Guide from Coach Rick at - http://tinyurl.com/rkofp