4 WEEK “V CUTS ABS” WORKOUT ROUTINE

Program Duration: 4 Semanas

Time Per Workout: 1h

Monday: Upper & V Cut Abs Workout

Elevação de Ombro Sentado - 4 x 8
Serrote - 4 x 10
Remada - 3 x 10
Supino - 4 x 12
Bíceps Martelo - 2 x 15
Tríceps Coice - 2 x 12

ABS
Hanging Leg Raise - 4 x 10
Flutter Kicks - 3 x 20/20
Bicycle Crunch - 3 x 12/12
Plank - 3 x 45 Secs

Tuesday: Lower & V Cut Abs Workout

Agachamento - 4 x 8
Agachamento Sumo - 3 x 12
Stiff - 4 x 10
Ponte - 3 x 12
Standing Calf Raise - 3 x 20
Panturrilha - 3 x 12

ABS
Reverse Crunch - 3 x 20
Scissor Crosses - 3 x 15/15
Oblique Crunch - 3 x 12/12
Decline Crunch - 3 x 10

Thursday: Upper & V Cut Abs Workout

Crucifixo Inclinado - 4 x 15
Elevação Ombro Lateral - 3 x 10
Pull Up - 4 x 8
Pull Over - 3 x 12
Remada Alta - 3 x 10
Trapézio - 3 x 15

ABS
Lying Leg Raises - 4 x 15
Alpinista - 3 x 20/20
Side Plank - 3 x 30/30 Secs
Dead Bugs - 3 x 12/12

Friday: Lower & V Cut Abs Workout

Agachamento - 4 x 8
Afundo - 3 x 12
Agachamento Pulo - 3 x 10
Afundo Bulgáro- 4 x 8
Coice - 3 x 12
Panturrilha - 4 x 20

ABS
Decline Bench Leg Raise - 3 x 15
Straight Leg Toe Touch - 3 x 12
Russian Twists - 3 x 12 Each
Ab Crunch - 3 x 15