Abs

After 6 weeks at the beginning level, it is time to step up on the intensity ladder by a notch. At the Intermediate level, there will be slight differences between a bodybuilding ab workout program and a figure based one; mainly the fact that the bodybuilding program will emphasize the use of weight and lower repetitions in order to create thicker looking abs and deeper groves in between them.

The Figure program on the other hand will emphasize a more slender looking waistline with less thickness; thus higher repetitions are used. Use these programs for 6-8 weeks and then move on to the Advanced Routines.

Note on TVA Training: At this level, you can perform some TVA training by executing 5 sets of 30 second vacuum contractions every day. Also, whenever you perform the exercises, make sure to bring your belly button in as far as possible. This also works the TVA and helps keep the waistline small.

Intermediate Abs Workout Plan For Bodybuilders

Train your abs three time a week or even every other day by alternating between Workouts (A) and (B):

Workout (A)

Superset:
Swiss Ball Leg Raises (hanging) - 4 sets of 10-15 reps
Swiss Ball Crunches with Side Rotation - 4 sets of 20-25 per side
Swiss Ball Crunches - 4 sets of 10-15 reps

Notes:

• As you get stronger on the swiss ball leg raises, start adding small amounts of weight in between your feet.
• As you get stronger on the swiss ball crunches, start adding small amounts of resistance by holding a plate or a medicine ball right in front of you or behind your head as you get more advanced.
• Refrain from using a large resistance (if any) for the swiss ball with side rotations exercise.
• Keep a controlled pace at all times and focus on the contraction.

Workout (B)

Superset:
Knee-Ins - 3 sets of 10-15 reps
Leg Lifts on Decline Bench - 3 sets of 10-15 reps
Side Crunches on Bench - 3 sets of 20-25 per side
Rope Crunches - 3 sets of 10-15 reps

Intermediate Ab Workout Plan For Figure
Train your abs three time a week or even every other day by alternating between Workouts (A) and (B):

Workout (A)
V-Ups - 4 sets of 15-25 reps
Reverse Crunches - 4 sets of 15-25 per side
Bicycle Crunches - 4 sets of 15-25 reps

Workout (B)
Roman Chair Leg Raises - 3 sets of 15-25 reps
Leg Lifts on Decline Bench - 3 sets of 15-25 per side
Swiss Ball Crunches - 3 sets of 15-25 reps
Swiss Ball Crunches with Side Rotation - 3 sets of 15-25 reps

Notes:
For all leg raises exercises, ensure that you bring your legs up till you hit the 90-degree angle between your torso and the legs.