Sculpt Your Abs Into a Six-Pack in Six Weeks

Weeks 1-3

The Workout

Exercise	Sets	Reps
Hanging Knee Raise	2-3	15-20
Roman Chair Situp	2-3	15-20
Cable Crunch	2-3	12-15
Dumbbell Side Bend	1-2	20

Cable Crunch

Kneel a couple of feet in front of a cable weight stack with a rope attached to a high-pulley cable. grab the ends of the rope and hold them at the sides of your head. Begin slightly bent over, then contract your abs to lower your torso toward the floor. As with a crunch, the range of motion here is slight; your head shouldn’t reach the floor. the key is a full contraction of the abs.

RYNO Says: "When performing this move, you must round your back to effectively target the abs. The movement here should occur at the waist, not the hips.”

*Don’t drive your arms forward to help initiate the movement—focus on isolating the abs.

Weeks 1-3

Weeks 4-6