Total_Abs.pdf

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TOTAL
ABS
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ACKNOWLEDGMENTS
This publication is based on articles written by Mike Carlson; Alwyn Cosgrove; Jon Finkel; Rob Fitzgerald; Bill Geiger; Alan Gurler;
Myatt Murphy; Jimmy Pena; Jim Stoppani, Ph.D.; Eric Velazquez; and Joe Wuebben
Cover photography by Marc Royce
Photography and illustrations by Dylan Coulter, Michael Darter, Ian Logan, Robert Reiff, Marc Royce, and Pavel Ythjall
Editor-in-Chief of Muscle & Fitness is Shawn Perine
Project editor is Joe Wuebben
Project creative director is Anthony Scerri
Project copy editor is Cat Perry
Project photo assistant is Anthony Nolan
Founding chairman is Joe Weider. Chairman and CEO of American Media, Inc., is David Pecker.
©2013, American Media, Inc. All Rights Reserved. No part of this publication may be reproduced or incorporated into any information
retrieval system, electronic or mechanical, without the written permission of the copyright owner. Inquiries regarding permission for
use of material contained in this publication should be addressed to: American Media, Inc., 4 New York Plaza, New York, NY 10004,
Attn: Rights and Permissions.
This book is available in quantity at special discounts for your group or organization. For further information, contact:
Triumph Books
814 North Franklin Street
Chicago, IL 60610
(800) 888-4741
fax (312) 280-5470
www.triumphbooks.com
ISBN: 978-1-60078-830-7
Printed in USA.
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PRESENTS
TOTAL
ABS
3 I Muscle&Fitness
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CONTENTS
Chapter 1
AB TRAINING 101
Is your pursuit of great abdominals
out of finding your own defined six-
pack with these simple guidelines.
Pg 8
Chapter 7
GUT INSTINCT
six-pack progressing—with this
intuitive midsection routine.
Pg 88
Chapter 13
KILLER COMBOS
How to use supersets, trisets, and
giant sets to speed up your workouts
Pg 138
Chapter 8
THE NO-CRUNCH
CORE WORKOUT
Walk away from overused ab moves
this unorthodox training plan.
Pg 96
Chapter 14
50 RULES OF
FAT BURNING
Muscle & Fitness collects the stron-
world, bringing you dozens of tips to
melt the flab from your abs.
Pg 148
Chapter 2
FIVE WEEKS TO
WASHBOARD ABS
can be yours in just over a month
with this training plan.
Pg 18
Chapter 9
SHORT CIRCUIT
Fit in your ab workout at home with
program.
Pg 104
Chapter 3
SPOT-ON ABS
help you spot-reduce for a more chis-
eled midsection in six weeks.
Pg 28
Chapter 15
FIT WITH HIIT
Science has dropped the hammer on
endless bouts of steady-state cardio.
If you’re looking to get totally peeled
shorter durations are the answer.
Pg 158
Chapter 10
CORE
CONSERVATION
Address lower-back pain and core
stability with this PT-inspired ab
workout.
Pg 110
Chapter 4
ABS DONE
YOUR WAY
program, you can finally get a ripped
midsection with none of the boredom.
Pg 40
Chapter 16
FULL-METAL
CARDIO
Forgo mundane cardio workouts with
this weightlifting circuit program and
burn more fat in the process.
Pg 164
Chapter 11
THE FUTURE OF
AB TRAINING
Forget what you thought you
knew about abs. You now hold the
a six-pack that looks great and
performs even better.
Pg 116
Chapter 5
WORKING ALL
THE ANGLES
Basic crunching isn’t enough.
For strong, attractive and totally
functional abs you have to curl,
bend, and twist.
Pg 64
AB EXERCISE FINDER
A useful index to help you easily
tions of all of the abdominal
exercises in the book.
Pg 174
Chapter 6
OLD-SCHOOL ABS
A former heavyweight contender
shows you how to get a ripped
midsection the old-fashioned way.
This might sting a little.
Pg 78
Chapter 12
FAST-FORWARD
YOUR FAT LOSS
Serious about getting lean sooner
program combines lifting and cardio
to melt away pounds of body fat in
just four weeks.
Pg 124
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