Modern Physique: Week 3, Day 18 - Abs and Cardio

Six packs might be carved in the kitchen, but they're built in the gym. Today, let's do both!

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During the first triset, you'll make friends with the cables as you make your way through standing cable lifts, cable crunches, and wood chops. It's the perfect combination to strengthen your abdominals from every angle.

Think of the standing cable lift as a reverse wood chop. Move the weight from a low position up and across your body until your arms are in a fully extended position above your head. Keep a tight core through the whole motion.

Hanging pikes might also be a new exercise in your weekly workouts. These can be done easily enough. Hang from a chin-up bar with your feet and knees together. Use an overhand grip that is slightly wider than shoulder-width apart. Keeping your legs and feet together, pull them up until your toes touch the bar. Lower with control.

Day 18: Abs and cardio

Standing Cable Lift

3 sets of 10 reps per side
Standing Cable Lift Standing Cable Lift

Cable Crunch

3 sets of 20 reps
Cable Crunch Cable Crunch

Standing Cable Wood Chop

3 sets of 10 reps per side
Standing Cable Wood Chop Standing Cable Wood Chop


Hanging Pike

3 sets of 10 reps
Hanging Pike Hanging Pike

Weighted Sit-up

3 sets of 15 reps
Weighted Crunches Weighted Crunches

Side Plank

3 sets of 45 sec.
Side Bridge Side Bridge


Barbell pull and press

3 sets of 10 reps
Barbell pull and press Barbell pull and press
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

Stability Ball Crunch

3 sets of 30 reps
Exercise Ball Crunch Exercise Ball Crunch
Note: Move through each triset at a rapid pace with good form. Keep your heart rate elevated.


Elliptical, treadmill, bike, rower

40 min. (HR 145-165); switch equipment every 10 minutes if you want
Elliptical Trainer Elliptical Trainer

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