Abs Training Plan

A six-pack training plan and its timetable..

 

Beginner Advance Pro
Frequency 3x per week 3x per week 4x per week
Sets per exercise ~ 2-3 ~ ~ 2-4 ~ ~ 5-7 ~
Reps per set ~ 10-15 ~ ~ 10-15 ~ ~ 10-15 ~
Pace up 3-4 seconds up 3-4 seconds up 4-5 seconds
down 2-3 sec down 3-4 sec down 4-5 sec
Pause between sets 90-120 seconds 60-90 seconds 45-60 seconds

 

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