How To Get Ripped Abs In 16 Weeks (Week 9) The Abs Challenge

WEEK 9 INSTRUCTIONS: *UPPER BODY ONLY

All exercises are done in supersets

Superset example:

Perform 1a then move immediately to 1b and then take 30-60 second breaks in
between.

Repeat for a total of 3 rounds before moving to the next "superset."

Note: Perform this workout 2x for week 9.

For example:

Monday: Upper Body

Tuesday: Lower Body
Wednesday: Rest
Thursday: Upper Body
Friday: Lower Body
Weekend: Rest

1a: Modified Hindu Pushup (15-20 reps)

1b: One arm Row (15 reps per side)

2a: Chin-ups (15-20 reps)

2b: Shoulder Press (12 reps)

3a: Incline Dumbbell Press (15 reps)

3b: Reverse Band Fly (15 reps per side)

4a: Tricep Pushdown (12 reps)

4b: Hammer Curl (12 reps)

Follow with interval training instructions after this workout routine.

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