WEIGHTED &

CARDIO ABS
3 Week Plan

Ross Dickerson | 2018

INTRODUCTION
3 Week Abs
 Perform one Weighted Abs session and one Cardio Abs session each week with at
least 72 hours between the 2 sessions.

 These 3 programs are progressively more difficult, so you can do Program 1 for 2
weeks and then progress to Program 2, then Program 3 etc. when ready. So that
if you wish to continue using this beyond 3 weeks then just pick the program that
matches the stage you are at in fitness.

 This is a challenging advanced abs program. However, if you find it too much to
begin with then reduce the number of reps per set and for Weighted Abs,
Hanging Leg Raises can be replaced with Lying Leg Raises until your strength has
increased.

 Don’t forget you can get tips on technique and form for all of the exercises in here
by checking out videos of me performing each exercise. CLICK HERE (make sure
you are connected to the internet for this!)
Guidance & Explanations Of Terms
Recommended weights for Weighted Abs are not included as it will
vary for everyone. You may need to try a few different weights to
begin with until you get familiar with your body’s limits.
On Weighted Abs work to failure (except during warm-up). This
means to use a weight that gets you to failure (i.e. not being able to
lift any more), at the number of reps stated for each exercise. So
gradually as you progress, the weight you use will increase but
number of reps stays the same.
During warm-up for Weighted Abs don’t work to failure as you are
just aiming to get the blood flowing through your muscles i.e. pick a
weight you are comfortable with - less than you would normally use,
and lift for however many reps that will get you to about 2-3 reps
from when you think you would fail. Slightly increase the weight in
each warm-up set.
Tri-Sets
Perform all the first sets of all 3 exercises in a Tri-
Set, then repeat twice. This completes your Tri-
set.
Supersets:
Perform 2 consecutive exercises for specified
number of reps with no rest between. Then rest
at the end of the 2 exercises for 60-90 seconds,
then repeat for as many sets as stated. At the
end of the superset rest 2-3min before moving
onto the next exercise.
Drop Sets:
Perform stated reps then drop weight and
perform stated reps again. This is ONE set.
ROTATING WEEKLY
PROGRAMS
Weighted Abs 1
Warm Up with 5-10 minutes Cardio – slow to start, gradually increasing speed until whole body feels warm

Exercise Sets Reps

Warm-Up : Floor Crunch 2 12-15

Warm-Up : Floor Leg Raises 2 12-15

Hanging Leg Raises 4 10-12

Weighted Rope Crunch 4 10-12

Hanging Leg Raises with Twist 3 9 each side

Decline Bench Oblique Crunch 3 15

Abs Machine 3 20

Rest 60 secs between Sets and 90-120 seconds between Exercises

Cardio Abs 1
Note: Perform all the first sets of all 3 exercises in a Tri-Set, then repeat twice. This is one Tri-set.

Warm Up with 5-10 minutes Cardio – slow to start, gradually increasing speed until whole body feels warm

Exercise Sets Reps

Tri-Set 1 - 1 V-Sit Crunches 3 20

2 Squat Thrust 3 20 Top Tip: For variety use

TRX for Squat Thrusts
3 Russian Twist 3 20-30 and Mountain
Climbers
Tri-Set 2 - 1 Ab Machine 3 20

2 Criss Cross 3 20

3 Mountain Climbers 3 20 each leg

High Knees 3 40
SUPERSETS
Plank 3 30 secs

Rest 60 secs between Sets and 90-120 seconds between Exercises

Weighted Abs 2
Warm Up with 5-10 minutes Cardio – slow to start, gradually increasing speed until whole body feels warm

Exercise Sets Reps

Warm-Up : Floor Crunch 2 15

Warm-Up : Floor Leg Raises 2 15

Hanging Leg Raises 4 12-15

Weighted Rope Crunch 4 12-15

Hanging Leg Raises with Twist 3 10 each side

Decline Bench Oblique Crunch 3 20

Abs Machine 3 25-30

Rest 60 secs between Sets and 90-120 seconds between Exercises

Cardio Abs 2
Note: Perform all the first sets of all 3 exercises in a Tri-Set, then repeat twice. This is one Tri-set.
Warm Up with 5-10 minutes Cardio – slow to start, gradually increasing speed until whole body feels warm

Exercise Sets Reps

Tri-Set 1 - 1 V-Sit Crunches 3 25

2 Burpees 3 25
25-30
3 Russian Twist 3
each side

Tri-Set 2 - 1 Ab Machine 3 25
25 each
2 Criss Cross 3
side

3 Tuck Jumps 3 25

High Knees 3 50 each leg

SUPERSETS
40 secs
Side Plank 3
each side

Rest 60 secs between Sets and 90-120 seconds between Exercises

Weighted Abs 3
Warm Up with 5-10 minutes Cardio – slow to start, gradually increasing speed until whole body feels warm

Exercise Sets Reps

Warm-Up : Floor Crunch 2 15-20

Warm-Up : Floor Leg Raises 2 15-20

Hanging Leg Raises 4 8-10

SUPERSETS
Weighted Rope Crunch 4 12-15

Hanging Leg Raises with Twist 4 8-10

SUPERSETS
Decline Bench Oblique Crunch 4 12-15

Abs Machine (Drop Sets) 3 12-15

Rest 60-90 secs between Sets and 2-3 minutes between Exercises Click on Exercise for link to video
Cardio Abs 3
Note: Perform all the first sets of all 3 exercises in a Tri-Set, then repeat twice. This is one Tri-set.
Warm Up with 5-10 minutes Cardio – slow to start, gradually increasing speed until whole body feels warm

Exercise Sets Reps

Tri-Set 1 V-Sit Crunches 3 25

Burpees 3 25
25-30 Top Tip: For variety use
Russian Twist 3 TRX for Mountain
each side
Climbers
Tri-Set 2 Ab Machine 3 25
25 each
Criss Cross 3
side

Tuck Jumps 3 25

Mountain Climbers 3 50 each leg

SUPERSETS
40 secs
Side Plank 3
each side
60 secs
Finisher Plank 1
plus

Rest 60 secs between Sets and 90-120 seconds between Exercises

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 Full length videos of key workouts;
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NOTE

DR Physique Limited accepts no liability for any injury, loss or damage resulting from physical
exercise. By following this plan you voluntarily assume the inherent risk of physical/ resistance
training. Should you suffer from any medical conditions, injuries or allergies, or should you be
in any doubt whatsoever, we advise you seek medical/professional advice immediately and
do NOT proceed to partake in any activity. Any supplements featured within the guides are
optional and must be taken in strict accordance with manufacturers’ recommendations. If
in any doubt always consult a doctor. Always ensure your technique is correct and train
within your own capabilities and observe any safety practices/code of conducts present
within your own gym.

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