- Partial Sit-Ups (go up until your torso is 30 degrees from floor) 3xFailure
- Knee-Ins 3xFailure
- Twisting Crunches on Swiss Ball 3xFailure
- Lying Leg Raises 3xFailure
- Swiss Ball Crunches 3xFailure
- Hanging Leg Raises 3xFailure
- Modified V-Ups 3xFailure
- Bicycle Crunches 3xFailure
Training Notes
- Instead of concentrating on doing a ton of repetitions per exercise, concentrate on contracting the muscles hard and making each repetition count. Create a good mind over muscle connection to isolate the muscle, and feel the burn with each repetition.
- Perform the routine on circuit training fashion going from one exercise to the next before resting 60 seconds on the last one. If you have been training your abdominals dilligently throughout your pre-contest preparation then you may be able to perform non-stop.
- Since this is a depletion routine, feel free to perform this abdominals workout every day.
Cardiovascular Exercise Recommendations
Depending on how you are looking, at this stage hopefully you can get away with one session of 45 minutes of cardio at a separate time from the weight training. You can perform it right after the abdominal training. If you still have some body fat to lose then you may need to do 45 minutes twice a day. The best way to accomplish this is to do one first thing in the morning right after abs, and another one later in the afternoon right after the weights. Keep in mind, that if bodybuilding competition is your goal, then I recommend that you team up with a good contest coach so that he/she can steer you in the right direction. While it is not impossible to do a bodybuilding competition on your own, having a coach (especially the first time around) eliminates all of the guesswork from such a complicated endeavor.
