exercisephiliac

new abdominal routine

a facebook friend who i have never met but who has incredible and enviable abs encouraged me to mix up my ab routine and not do the same exercise in a 2 week period because abs adapt so easily as compared with other muscle groups

soo. . .

abs
4 sets of 10 lower abs - leg lifts on dip machine
4 sets of 15 twist with medicine ball (balance on glutes and bring ball to each side quickly)
4 sets of 10 push ups with bosu ball (1/2 ball)

back
i am incorporating more supersets and drop sets
3 sets of 15 assisted pull ups
3 sets of 12 dumbbell rows 25#
3 sets of 10 hammer strength 45# each side
superset 3 sets of 10 tbar row (35#) and 10 deadlifts (65# and 85#)
3 sets of 12 back extensions
cable row drop set 2 sets of 2-4-6-8-10 reps (105# down to 45#)
lat pull downs 3 sets of 15 forget what weight i used