RSP Chiseled Phase 2: Day 23

In the RSP Chiseled Trainer, nearly every day is ab day, and today is no exception. Let's build a strong six-pack!

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It might seem like we're fitting in a lot of core work, but remember that strengthening your core has real-world benefits. Whether you're reaching down to pick up a bag of groceries, lifting a package, or simply aiming for better posture at your desk job, core activation is key.

The great thing about this core combo is that, when paired together, the crunches, roll-outs, and knee raises target your abs from all sides, hitting the front and lower abs as well as the obliques. Strong core ahead!

A.M. Workout Steady-State Cardio and Abs

Steady-State Cardio and Abs
Steady-State Cardio
1
Jogging-Treadmill Jogging-Treadmill

Abs
2

Machine crunch

4 sets of 15 reps
Machine crunch Machine crunch

3

Dumbbell weighted knee raise

4 sets of 10 reps
Dumbbell weighted knee raise Dumbbell weighted knee raise

4

Ab-wheel roll-out

4 sets of 10 reps
Ab-wheel roll-out Ab-wheel roll-out


P.M. Workout Back

Back
Warm-up
1

Pull-up

50 reps
Pullups Pullups

2

Single-arm dumbbell row

4 sets of 6 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row

3

Bent-over barbell row

2 sets of 6 reps
Bent Over Barbell Row Bent Over Barbell Row

4
Reverse Grip Bent-Over Rows Reverse Grip Bent-Over Rows

5

Lat pull-down

4 sets of 6-8 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

6

Pull-up

3 sets of 10 reps
Pullups Pullups


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