Search
Starting back training is challenging after almost 2 weeks of not exercising, losing muscle & strength. However, program planning like the exercises below helps the body to ease back into resistance training
___
Back Squat 3 x 10-12
Chin Up 3 x 8
Incline Barbell Chest Press 3 x 6-10
Seated Cable Rows 2 x 10
Banded Side Abduction 2 x 12
___
🤼♂️Tag someone who'll find this helpful
📩 For coaching enquiries DM or Comment below
The main thing I’ve been working on to improve for the #OlympiaAmateurAsia are my abs as they did not “pop” out as much as I’d like to. Some people have great ab genetics and simply don’t even need to train abs, but for the most of us we need to train them with HEAVY RESISTANCE (just like trying to grow any other muscle) in order for them to pop out more.
-
You’ll notice that I use a hook grip with the cable handle as opposed to a rope or EZ bar like most people. The reason I do this is because it takes a lot of pressure off your forearms and will allow you to crunch much heavier weights without your grip giving out.
-
So here are my TOP 3 WEIGHTED AB EXERCISES that I believe have been most effective in helping me thicken up my abs. I will post an ab progress pic soon to show you guys how big a difference these have made to my core…😉💪🏼.
-
Pure Fitness Official Page
•
✅ ONLINE COACHING/PLANS at www.kailiufitness.com
✅
•
▫️ IG: Instagram.com/kailiufitness
▫️ Twitter: @kailiufitness
As promised here is one of my Leg and Abs Workouts. Do tell me if you did try the workout. Here's the breakdown of it. Complete each circuit workout for 4 sets
A1 - Romanian Deadlift 8-10 Reps 4010
A2 - Bulgarian Split Squat 10-12 reps 3010
A3 - Leg Press 8/6/till failure 2010
A4 - Cable Pull Throughs 15 reps 2010
B1 - Hanging knee Raises 8-10 reps 4010
B2 - Reverse Crunch 12 reps 3010
B3 - Leg Raises 15 reps 2010
B4 - Cable Crunch 24 reps 2010
Get the Resistance bands and bosu ball here
http://www.fitnessleague.com.my
Discount code LINORA10
You can find me here
Website: http://www.linoralow.com
Facebook:http://facebook.com/linoralow
Instagram: http://instagram.com/linoralow
Twitter: @http://twitter.com/linoralow
Snapchat: linoralow
