M (20)

SHOT ON LOCATION AT GLOBAL FITNESS, GARDENA, CA JUNE 2016 MUSCLE & FITNESS^103

THE WORKOUT

ABS

Do this workout on off days or at the end of your

normal routines no more than twice a week.

EXERCISE SETS REPS

Weighted cable crunch 415

Weighted sit-up 315

Crunch 3 25

Roman chair sit-up 3 15

GROOMING BY NATALIE MALCHEV

YOUR ABS AREN’T

a body part that need

to be handled with kid

gloves. Body-weight-

only and high-rep

workouts don’t always

have to be your plans

of attack when hitting

the midsection. And,

seriously, it’s OK to skip

planks now and then.

We’re going Rocky

Balboa-style on your

abs with this routine

designed by ISSA-

certified trainer and

two-time Muscle &

Fitness Male Model

Search competitor

Robert Ciresi. You’ll

be doing sit-ups and

crunches, and you’ll be

doing them with added

resistance, as well as

a tool from yesteryear

that’s underutilised: the

Roman chair. But the rep

counts don’t drop down

too far; you’ll be living

in the six-pack-friendly

15- to 25-rep range to

maximise time under

tension for full muscle

development. (Yes, you

want to develop the ab

muscles, too.)

WARNING: your abs

might be in some

pain while doing this

workout, but it’s good

pain. That’s what Rocky

would have wanted.

WEIGHTED

CABLE

CRUNCH

Don’t rush through

the reps. Keep

the movement

under control and

make sure the

abs – not the

arms – are doing

all the work.

STRAIGHT UP: ABS