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Lower ABS Development Blueprint PE

The document outlines a comprehensive 1-month lower abs workout plan, focusing on reverse crunch exercises with increasing repetitions and tempo throughout the weeks. It also includes isometric exercises such as planks and side planks, along with links to various fitness resources and programs offered by Jai Singh, a fitness expert. The document emphasizes the importance of hard work in achieving fitness goals and provides information about personalized fitness services.

Uploaded by

Sharuk Vfc
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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62 views21 pages

Lower ABS Development Blueprint PE

The document outlines a comprehensive 1-month lower abs workout plan, focusing on reverse crunch exercises with increasing repetitions and tempo throughout the weeks. It also includes isometric exercises such as planks and side planks, along with links to various fitness resources and programs offered by Jai Singh, a fitness expert. The document emphasizes the importance of hard work in achieving fitness goals and provides information about personalized fitness services.

Uploaded by

Sharuk Vfc
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Physique Engineer

LEARN-BUILD-THRIVE

LOWER ABS
WORKOUT PLAN
1 MONTH PLAN
REVERSE CRUNCH
WEEK 1
Monday
Set 1 Reps: 15 Tempo: 1-1-1-1
Set 2 Reps: 20 Tempo: 1-1-1-1
Set 3 Reps: 25 Tempo: 1-1-1-1
Wednesday
Set 1 Reps: 20 Tempo: 1-1-1-1
Set 2 Reps: 25 Tempo: 1-1-1-1
Set 3 Reps: 30 Tempo: 1-1-1-1
Friday
Set 1 Reps: 25 Tempo: 1-1-1-1
Set 2 Reps: 30 Tempo: 1-1-1-1
Set 3 Reps: 35 Tempo: 1-1-1-1
REVERSE CRUNCH
WEEK 2
Monday
Set 1 Reps: 20 Tempo: 1-1-2-1
Set 2 Reps: 25 Tempo: 1-1-2-1
Set 3 Reps: 30 Tempo: 1-1-2-1
Set 4 Reps: 35 Tempo: 1-1-2-1
Wednesday
Set 1 Reps: 25 Tempo: 1-1-2-1
Set 2 Reps: 30 Tempo: 1-1-2-1
Set 3 Reps: 35 Tempo: 1-1-2-1
Set 4 Reps: 40 Tempo: 1-1-2-1
Friday
Set 1 Reps: 30 Tempo: 1-1-2-1
Set 2 Reps: 35 Tempo: 1-1-2-1
Set 3 Reps: 40 Tempo: 1-1-2-1
Set 4 Reps: 45 Tempo: 1-1-2-1
REVERSE CRUNCH
WEEK 3
Monday
Set 1 Reps: 25 Tempo: 1-1-3-1
Set 2 Reps: 30 Tempo: 1-1-3-1
Set 3 Reps: 35 Tempo: 1-1-3-1
Set 4 Reps: 40 Tempo: 1-1-3-1
Set 5 Reps: 45 Tempo: 1-1-3-1
Wednesday
Set 1 Reps: 30 Tempo: 1-1-3-1
Set 2 Reps: 35 Tempo: 1-1-3-1
Set 3 Reps: 40 Tempo: 1-1-3-1
Set 4 Reps: 45 Tempo: 1-1-3-1
Set 5 Reps: 55 Tempo: 1-1-3-1
REVERSE CRUNCH
WEEK 3
Friday
Set 1 Reps: 35 Tempo: 1-1-3-1
Set 2 Reps: 40 Tempo: 1-1-3-1
Set 3 Reps: 45 Tempo: 1-1-3-1
Set 4 Reps: 50 Tempo: 1-1-3-1
Set 5 Reps: 55 Tempo: 1-1-3-1
REVERSE CRUNCH
WEEK 4
Monday
Set 1 Reps: 30 Tempo: 1-2-3-1
Set 2 Reps: 35 Tempo: 1-2-3-1
Set 3 Reps: 40 Tempo: 1-2-3-1
Set 4 Reps: 45 Tempo: 1-2-3-1
Set 5 Reps: 50 Tempo: 1-2-3-1
Set 6 Reps: 55 Tempo: 1-2-3-1
Wednesday
Set 1 Reps: 35 Tempo: 1-2-3-1
Set 2 Reps: 40 Tempo: 1-2-3-1
Set 3 Reps: 45 Tempo: 1-2-3-1
Set 4 Reps: 50 Tempo: 1-2-3-1
Set 5 Reps: 55 Tempo: 1-2-3-1
Set 6 Reps: 60 Tempo: 1-2-3-1
REVERSE CRUNCH
WEEK 4
Friday
Set 1 Reps: 40 Tempo: 1-2-3-1
Set 2 Reps: 45 Tempo: 1-2-3-1
Set 3 Reps: 50 Tempo: 1-2-3-1
Set 4 Reps: 55 Tempo: 1-2-3-1
Set 5 Reps: 60 Tempo: 1-2-3-1
Set 6 Reps: 65 Tempo: 1-2-3-1
BOOST RESULTS WITH ISOMETRICS
Monday: Isotonic Movement - Reverse Crunch

Tuesday: Isometric Exercise - Plank

Wednesday: Isotonic Movement - Reverse Crunch

Thursday: Isometric Exercise - Side Plank

Friday: Isotonic Movement - Reverse Crunch

Saturday: Isometric Exercise - Boat Pose


PLANK
WEEK 1 WEEK 2 WEEK 3 WEEK 4
Set 1
Set 1
Set 1 Hold: 60 Seconds Hold: 60 Seconds
Set 1
Hold: 60 Seconds
Hold: 60 Seconds Set 2
Set 2 Hold: 90 Seconds
Set 2 Hold: 90 Seconds
Set 3
Hold: 90 Seconds Hold: 120 Seconds
Set 2
Set 3
Hold: 90 Seconds Set 4
Set 3 Hold: 120 Seconds
Hold: 150 Seconds
Hold: 120 Seconds
Set 4 Set 5
Set 3 Hold: 180 Seconds
Set 4 Hold: 150 Seconds
Hold: 120 Seconds
Hold: 150 Seconds Set 6
Set 5 Hold: 210 Seconds
Hold: 180 Seconds
SIDE PLANK
WEEK 1 WEEK 2 WEEK 3 WEEK 4
Set 1 Set 1
Set 1 Set 1 Hold: 30 Seconds
Hold: 30 Seconds
Hold: 30 Seconds Hold: 30 Seconds Each Side
Each Side
Each Side Each Side Set 2
Set 2 Hold: 45 Seconds
Hold: 45 Seconds Each Side
Set 2
Each Side
Hold: 45 Seconds Set 3
Set 2 Hold: 60 Seconds
Each Side Set 3 Each Side
Hold: 45 Seconds
Hold: 60 Seconds
Each Side Each Side Set 4
Set 3 Hold: 75 Seconds
Hold: 60 Seconds Set 4
Each Side

Each Side Hold: 75 Seconds Set 5


Set 3 Each Side Hold: 90 Seconds
Each Side
Hold: 60 Seconds Set 4
Set 5
Each Side Hold: 75 Seconds Hold: 90 Seconds
Set 6
Hold: 105 Seconds
Each Side Each Side Each Side
BOAT POSE
WEEK 1 WEEK 2 WEEK 3 WEEK 4
Set 1
Set 1
Set 1 Hold: 60 Seconds Hold: 60 Seconds
Set 1
Hold: 60 Seconds
Hold: 60 Seconds Set 2
Set 2 Hold: 90 Seconds
Set 2 Hold: 90 Seconds
Set 3
Hold: 90 Seconds Hold: 120 Seconds
Set 2
Set 3
Hold: 90 Seconds Set 4
Set 3 Hold: 120 Seconds
Hold: 150 Seconds
Hold: 120 Seconds
Set 4 Set 5
Set 3 Hold: 180 Seconds
Set 4 Hold: 150 Seconds
Hold: 120 Seconds
Hold: 150 Seconds Set 6
Set 5 Hold: 210 Seconds
Hold: 180 Seconds
PHYSIQUE ENGINEER
IMPORTANT BOOKS ESPECIALLY FOR FITNESS FREAKS
Advanced Fat Loss Program
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12 WEEKS MUSCLE GAIN Workout Plan (Periodization + Scheduling)


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Fitness Course Video Playlist links


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21 WORKOUT SCHEDULES (BEGINNER-INTERMEDIATE-ADVANCED)


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Students Workout Plan


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BASIC NUTRITION (Foundation Booklet)


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PHYSIQUE ENGINEER
THE HARDER YOU WORK FOR SOMETHING,
THE GREATER YOU’LL FEEL WHEN
YOU ACHIEVE IT.

ALL THE BEST


ABOUT AUTHOR
JAI SINGH, a prominent name in the fitness industry for
providing miraculous fitness services at the most affordable
price. He has an inspiring academic background
withholding the title of an IIT Gold Medalist, completed his
studies from India's prestigious college "Indian Institute of
Technology - Banaras Hindu University" (IIT-BHU).

Due to his keen interest in getting fit and making people


fit, he is working in the fitness industry for the last
nine years and holds international accreditation
certifications in Specialised Nutrition, Advanced Personal
Trainer, Female Personal Trainer, and Special Population
JAI SINGH Training.

For the betterment of mankind, leaving behind his golden academic


career he has taken the initiative to start his own health start-up named
UMI NO: MH33DO124909
PHYSIQUE ENGINEER, which is a government-registered online fitness
GSTIN: 27EKGPS3114F127
training company to add quality days to your life.
To communicate with
author JAI SINGH
you can book the time slot
using this link

https://imjo.in/9HyxZf
TRANSFORM YOUR DREAMED PHYSIQUE INTO REALITY

Accelerate your
results...
Get Your Personalised Fitness Plan
SERVICES
- Diet Plan
- Workout Plan
- Plan Upgradation
- Routine Monitoring
- Mental Conditioning
JAI SINGH (CEO, Physique Engineer)

www.physiqueengineer.net

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