The ABC Workout, November/December 2018

As I mentioned in the original ABC Workout post, I plan on changing the program every two months. Considering I started it on August 21, 2018, it is time now to review it.  But first, a little recap.

Since August 21, I ended up doing 7 cycles of the ABC workout. That means I worked out 21 times in two months, or roughly every other weekday. That’s less than I expected, so it’s something to work on next time. For this round, I’m setting a goal of doing 10 rounds.

The workout was challenging but very rewarding. I definitely felt a difference in my strength and body. I also was able to increase the weights I’d been lifting by quite a bit. I definitely like this formula and I think it’s something I can stick with.

I’m adding a little twist this time around: the C workout will still be free, but I am going to focus on core/abs workouts. I will have a standard workout to go to, and have the flexibility to try different workouts if I want to add some variety. So here’s the new ABC Workout, starting tomorrow:

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Workout A

In Workout A I do arms, legs, and chest.

Superset 1

1. Biceps EZ bar curl: 3 sets of 12
2. EZ bar skull crusher: 3 sets of 12

Superset 2

1. Zottman bicep curls: 3 sets of 12
2. Dips: 3 sets of 12

Superset 3

1. Incline Dumbbell Press: 3 sets of 10
2. Leg extension: 3 sets of 10

Superset 4

1. Bench Flys: 3 sets of 10
2. Calf raises: 3 sets of 10

Superset 5

1. Decline Dumbbell Press: 3 sets of 10
2. Leg curl: 3 sets of 10

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Workout B

In Workout B I do shoulders, back, and powerlifts.

Superset 1

1. Lat pulldowns: 3 sets of 10
2. Dumbbell rear lateral raises: 3 sets of 10

Superset 2

1. Dumbbell presses: 3 sets of 10
2. Neutral grip pull-ups: 3 sets of 10

Superset 3

1. Cable rows: 3 sets of 10
2. Dumbbell lateral raises: 3 sets of 10

Stronglifts program

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Workout C

In Workout C I do core/abs.

45 seconds, 10 seconds break. Repeat until you can’t do 45s, then move to the next exercise.

• Landmine side-to-side
• Heels to the Heavens
• Step-through Plank
• X-Man Crunch (12 reps)
• Alternating thread the needle (10 on each side)
• Alternating Jack Knives
• Stationary bike

Boxer workout

• Plank-ups
• Serratus roll-outs
• Band punches, feet back to back
• Screwdrivers
• Serratus crunch pulldowns