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[WOTM, 6/2013] Chisel Out & Fortify Your Physique With The Integrated Abs Workout Split

[WOTM, 6/2013] Chisel Out & Fortify Your Physique With The Integrated Abs Workout Split

June’s WOTM — The Integrated Abs Workout Split — goes all-in on Integrated Abdominal Training (IAT), a philosophy that focuses on non-stop, high-caliber core engagement through a series of multi-joint, compound exercises. IAT places your core firmly in the center of EVERY exercise, as a stabilizing anchor, in a way that demolishes the abs, promotes rapid strength and mass gains, and keeps the calories flowing out.

By the end of each workout the fat will literally be dripping off your body; your muscles and core pulverized, as if they received the full-blown Gumby treatment.

The workout split follows a 4 day on, 1 day off pattern, as indicated by the sequence below. This is a high-velocity, hyperintense plan that can be extremely taxing on the body — feel free to take two OFF days in a row, if necessary. Workouts may not fall on the same day each week. If you need an extra day off or can’t make it to the gym, pick up where you last left off.

  • Workout A: Upper Body
  • Workout B: Lower Body, HIIT 15
  • Workout A: Upper Body
  • Workout B: Lower Body, HIIT 15
  • OFF
  • Workout A: Upper Body
  • Workout B: Lower Body, HIIT 15
  • Workout A: Upper Body
  • Workout B: Lower Body, HIIT 15
  • OFF

 



 

Workout A – Upper Body


*Complete all exercises in the order listed below, with a weight that’s challenging for the listed number of sets and reps. Rest for a maximum of 1 minute in-between sets.

Click exercise names for video demos and info.

 

1. Dumbbell Renegade Rows — 3 sets, 12 reps/arm. Full write-up here.

2. Swiss Ball Chest Press — 3 sets, 10 reps. Full write-up here.

3. Standing Dumbbell Military Press — 3 sets, 12 reps. Two arms; keep your back and core straight throughout the movement. Don’t arch your back — lighten the weight if form breaks down.

4. T-Bar Rows — 2 sets, 12 reps. Tighten your core and lower back, and maintain tight posture throughout. Your torso should sit at 45°. Use a narrow-grip attachment under the bar.

5. One-Arm Dumbbell Rows — 2 sets, 12 reps/arm. Place your arm and knee on a bench to anchor your body. Squeeze your shoulder blades at the top and hold the contraction for 1s; lower the weight slowly all the way to the ground, stretching out your lats.

6. One-Arm Dumbbell Clean & Press — 2 sets, 8 reps/arm. The dumbbell should touch the floor in between each rep.

7. Cable Woodchoppers — 2 sets, 15 reps/side. Set the cable at chest height. Full write-up here.

8. Renegade Cable Triceps Kickbacks — 2 sets, 12 reps/arm. Extend out into push up position and grab the cable with one hand. While anchoring your body with the opposite hand, pull the cable back and contract your tricep. Keep your upper arm pinned to your side throughout the movement.

9. Decline Swiss Ball Pushups — 2 sets, 15 reps. Place your feet firmly on top of the ball. Brace your core so that the ball doesn’t move and your torso doesn’t sink.

9a. [SUPERSET] Decline Swiss Ball Planks — 2 sets, 30 seconds. Immediately after completing your set of decline pushups, lean on your forearms and hold plank position for 30 seconds.

10. BOSU Ball Dumbbell Curls — 2 sets, 12 reps.

11. Plank Front & Lateral Raises – 2 sets, 10 front raises & 10 lateral raises, per arm per set. Assume push up position and anchor your body with your left hand; keep your core tight and complete 10 front raises, followed by 10 lateral raises with your right arm. Repeat for the left. If you’re strong enough, use a light dumbbell.

12. Farmer’s Walks – 2 sets, 60 seconds (or failure, whichever comes first). Hold two dumbbells and walk in a straight line with your shoulders back and chest up. Keep your core sucked in and walk for 60 seconds, or failure, whichever comes first.




 

Pages: Workout A | Workout B | Printable Recap

 

Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Snapchat (BRYDISANTO).
Bryan DiSanto

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