Abs: The Secret Revealed by Lazar Angelov

By Lazar Angelov

— attempting to in attaining the suitable abs? nonetheless suffering from these additional kilos of abdominal fats? carry your breath blood brother simply because i've got the last word resolution for you. "ABS: the key Revealed" isn't just a publication I wrote to eventually solution people's questions, it's even more than that. it's the results of decades of understanding, lots of books learn and many replaced lives via my own education program.

Every unmarried day I obtain countless numbers of messages from my lovers asking me how did I do it, how did I in achieving the appropriate abs and get ripped as a beast. In my booklet i'm eventually revealing the key in the back of the ...

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Sample text

In the last phase also known as supporting phase, you will find my favorite program for shredding abdominal fat and sustaining a good six-pack all year round. But let’s go back to the second phase. Here we target hypertrophy of the muscles, as a result of which you will notice that the exercises are performed till failure along with the presence of harder ones. Our purpose here is not only to increase the number of repetitions and lower the rest periods, as it is written in the table for the respective week, but also to increase the resistance on the exercise with weights.

The thing that changes is the gradual increase in intensity, which comes as a result of the decrease in rest periods between sets, while the sets, repetitions and added resistance (weight) increase. If you decide to continue training for more than three weeks on the second phase, then make sure you train according to the fourth table. It will guide you on what and how to perform, as in every consecutive week you will try to increase the repetitions and the resistance (weight) as much as possible.

In the last column of the four tables you can find additional information and guidance, while after the tables themselves there is explanation about the tempo, rest periods between sets, as well as instructions on how to perform each and every exercise during the second phase of the program – the Low-carb diet. PAGE 38 FIRST WEEK DAY EXERCISE SETS REPS REST MONDAY Weighted incline sit ups 3 failure 20 sec normal Lying floor leg raise 3 failure 20 sec normal Side Bends at hyperextension 3 failure 20 sec - Cable kneeling crunch 3 failure 20 sec normal Plank 3 failure 20 sec - Dumbbell side bends 3 failure 20 sec normal Vacuum 3 30sec 20 sec - Weighted incline sit ups 3 failure 20 sec normal Lying floor leg raise 3 failure 20 sec normal Side Bends at hyperextension 3 failure 20 sec - Cable kneeling crunch 3 failure 20 sec normal Plank 3 failure 20 sec - Dumbbell side bends 3 failure 20 sec normal Vacuum 3 30sec 20 sec - Weighted incline sit ups 3 failure 20 sec slow Lying floor leg raise 3 failure 20 sec normal Side Bends at hyperextension 3 failure 20 sec - Cable kneeling crunch 3 failure 20 sec Plank 3 failure 20 sec - Dumbbell side bends 3 failure 20 sec normal Vacuum 3 30sec 20 sec - WEDNESDAY FRIDAY PAGE 39 REP/SPEED ADDITIONAL INSTRUCTIONS each side each side sitting each side each side sitting each side slow each side sitting SECOND WEEK DAY EXERCISE SETS REPS REST MONDAY Weighted incline sit ups 3 failure 20 sec slow Lying floor leg raise 3 failure 20 sec normal Side Bends at hyperextension 3 failure 20 sec - Cable kneeling crunch 3 failure 20 sec normal Plank 3 failure 20 sec - Dumbbell side bends 3 failure 20 sec normal Vacuum 3 30sec 20 sec - Weighted incline sit ups 3 failure 20 sec slow Lying floor leg raise 3 failure 20 sec normal Side Bends at hyperextension 3 failure 20 sec - Cable kneeling crunch 3 failure 20 sec Plank 3 failure 20 sec - Dumbbell side bends 3 failure 20 sec normal Vacuum 3 30sec 20 sec - Weighted incline sit ups 3 failure 20 sec slow Lying floor leg raise 3 failure 20 sec normal Side Bends at hyperextension 3 failure 20 sec - Cable kneeling crunch 3 failure 20 sec Plank 3 failure 20 sec - Dumbbell side bends 3 failure 20 sec normal Vacuum 3 30sec 20 sec - WEDNESDAY FRIDAY PAGE 40 REP/SPEED ADDITIONAL INSTRUCTIONS each side each side sitting each side slow each side sitting each side slow each side sitting THIRD WEEK DAY EXERCISE SETS REPS REST MONDAY Weighted incline sit ups 3 failure 10 sec slow Lying floor leg raise 3 failure 10 sec normal Side Bends at hyperextension 3 failure 10 sec - Cable kneeling crunch 3 failure 10 sec Plank 3 failure 10 sec - Dumbbell side bends 3 failure 10 sec normal Vacuum 3 40sec 10 sec - Weighted incline sit ups 3 failure 10 sec slow Lying floor leg raise 3 failure 10 sec slow Side Bends at hyperextension 3 failure 10 sec Cable kneeling crunch 3 failure 10 sec Plank 3 failure 10 sec - Dumbbell side bends 3 failure 10 sec normal Vacuum 3 40sec 10 sec - Weighted incline sit ups 3 failure 10 sec slow Lying floor leg raise 3 failure 10 sec slow Side Bends at hyperextension 3 failure 10 sec Cable kneeling crunch 3 failure 10 sec Plank 3 failure 10 sec - Dumbbell side bends 3 failure 10 sec normal Vacuum 3 40sec 10 sec - WEDNESDAY FRIDAY PAGE 41 REP/SPEED ADDITIONAL INSTRUCTIONS each side slow - each side sitting each side slow - each side sitting each side slow each side sitting FOURTH + WEEK DAY EXERCISE SETS REPS REST MONDAY Vertical leg raise 3 failure 10 sec slow Swiss ball crunch 3 failure 10 sec normal Abdominal air bike 3 failure 10 sec - Plank with arm raise 3 failure 10 sec Dumbbell side bends 3 failure 10 sec - Dumbbell side bends 3 failure 10 sec normal each side Vacuum 3 30sec 10 sec - standing Weighted incline sit ups 3 failure 10 sec slow Lying floor leg raise 3 failure 10 sec slow Side Bends at hyperextension 3 failure 10 sec Cable kneeling crunch 3 failure 10 sec Plank 3 failure 10 sec Dumbbell side bends 3 failure 10 sec Vacuum 3 30sec 10 sec Weighted incline sit ups 3 failure 10 sec slow Lying floor leg raise 3 failure 10 sec slow Side Bends at hyperextension 3 failure 10 sec Cable kneeling crunch 3 failure 10 sec Plank 3 failure 10 sec Dumbbell side bends 3 failure 10 sec Vacuum 3 30sec 10 sec WEDNESDAY FRIDAY REP/SPEED ADDITIONAL INSTRUCTIONS each side slow - each side slow slow - - each side standing each side slow slow - each side standing Reps to failure: perform the exercise till failure Reps X: perform a predetermined number of repetitions Reps YY sec: perform the exercise for a specified duration of time Normal rep speed: 3 seconds total.

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