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1. Cable Crunch
3 sets · 10–15 reps · 60 sec rest
Curl ribs toward pelvis instead of pulling with your arms.
Technique & media ↗WEEK 1 · DAY 6
Abs + Core + Forearms
Week 1 · core stability and forearm accessories.
BEFORE YOU START
Warm-up · 8–10 minutes
5 minutes easy cardio, dynamic joint movements, then 2–3 gradual warm-up sets for your first compound exercise. Warm-up sets are not working sets.
TRAINING RULE
Leave 2–3 reps in reserve
Use controlled technique. Rest 2–3 minutes on compound lifts and 60–120 seconds on isolation exercises unless your plan says otherwise.
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2. Hanging Knee Raise
2 sets · 8–15 reps · 60 sec rest
Brace your core and curl pelvis up; minimize swinging.
Technique & media ↗🏋️
3. Wrist Curl
2 sets · 12–20 reps · 45 sec rest
Support forearms on thighs or bench and move wrists only.
Technique & media ↗