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© 2013 Chandler MarchmanAll Rights Reserved. International Copyright www.TeamSwolePatrol.com

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NOTICE

The information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as an alternative to medical advice.

This publication is presented for information purposes, to increase the public knowledge of developments in the field of strength and conditioning. The program outlined herein should not be adopted without a consultation with your health professional.

Use of the information provided is at the sole choice and risk of the reader. You must get your physician’s approval before beginning this or any other exercise program.

Strength is Badass, but…..

Look I’m a strength and size guy through and through. Hell, there’s nothing that is more badass than being able to physically punish and embarrass your competition in whatever arena he dares go up against you in. But there is one small caveat to that. If you don’t look good while doing so, you’re drastically limiting the traffic of ladies being directed to your bedroom (or your kitchen table, laundry room, or up against any wall if that’s your thing). And what gets them hot and bothered more than anything else is a set of abs that belongs on the cover of a magazine! You can argue with me all day long, about the merit and badassness of strength (and I agree with that), but if you’re placing strength above all while rocking a big gut, then be prepared to attract only dudes that are amazed at big lifts, and powerlifting chicks with deep voices and a huge adam’s apple!

Bottom line, if you want to slay it, you gotta put yourself out there in as positive and attractive light as possible. Cuz nothing opens the door (hell the FLOOD GATES!) to a woman’s libido like a ripped up set of 6 pack abs!

Before getting started with these 17 “Advanced Abdominal Finishers”, we need to go over a few notes about how you want to execute them as well as when you want to execute them.

The Hidden Benefits (for meatheads)

So you’re a meathead that’s still not sold on aesthetics alone. That’s ok because neither was I at first. The very thought of listing “get a 6 pack” as one of my goals was enough to convince me that I’m dangerously close to becoming the one thing I never want to become. A douchebag! So to mask this, I learned to rationalize doing the work necessary to achieve this vagina hypnotizing feet by telling myself it will in fact help with my maximal strength in my core lifts.

Here’s how…our core lifts (squat, bench, and deadlift) at their foundation require an extreme amount of strength in our mid section to stabilize the spinal column. So it only makes sense that we strengthen those as well. And what happens when we strengthen the rectus abdominus,

external obliques, transverse abdominus, and erector spinae? The same damn thing that happens to our other muscles when we stimulate them. They develop and LOOK GOOOOOD! So if you’re like me and want to mask your ab work into something that sits better with the committee that administers your Man Card and the points that are added and subtracted from it, simply use the “it’ll increase my 1 Rep Max” excuse like I do!

Why So Many People Fail

Ok so we’re all on board with why you want to get a 6 pack as well as why you should want to strengthen the muscles that will make it up. Now lets discuss why so many people are butchering their efforts while getting nowhere close to attaining it!

1. You’re Too Damn Fat: Go ahead and mark this one in the “no shit!” column, but it’s the simple truth! You can do ab exercise after ab exercise all day long til your blue in the face, but if you have a layer of fat covering them, then you’ll never see them!

2. Improper Stimulation: If you don’t follow the correct form and breathing patterns, you’re going to have a very difficult time stimulating the muscle groups that make up an eye catching 6 pack.

3. An Imbalanced Approach: If all you’re doing is stimulating the upper abdominals with crunches, then you’re missing out on a HUGE part of the equation! Developing a well rounded and ripped up 6 pack means attacking your training from all angles so that you create balance and symmetry with how they will look.

***Speaking of imbalances, if you aren’t careful and balancing out your abdominal training with some erector spinae training (lower back muscles) and stretching of the hip flexors and hamstrings, you run the risk of seeing a dip in your maximal power output. The simple solution to this is to make sure you do your (click on the link) Daily Dynamic Warm-Up to maintain flexibility, as well as match whatever ab work you do with posterior chain work.***

Fixing the Problem and Getting RIPPED

Now that we know why so many of us were failing, lets get on point and get to that fast solution! And I do mean fast! Because when it comes down to it, I don’t want you to just get great results. I want you to get them faster than you ever thought possible!

1. Kickin’ Up Our Metabolism: So many programs out there fall short on one major issue. Fat burning! Like I said before, you can do ab workouts all day long and have a wonderfully sculpted 6 pack, but if there’s a layer of fat underneath it, they’ll never be visible! So the simplest solution is to burn the fat! And for that we’ll use the same trick we always use to get ripped up. Use circuit style “Resistance Cardio” to kick start our metabolic rate and burn up the fat that’s covering our abs. So instead of doing a set of crunches then resting for a few minutes, we’re upping the intensity by minimizing rest and maximizing fat burn. This’ll also shave off about 10-15 minutes of your training time. Oh yeah, there’s one more tiny thing you’re gonna have to put at the top of your priority list as well when it comes to burning the fat…NUTRITION! Regardless of whether you bust your ass in the gym, your results will be either maximized or minimized by what you do in the kitchen. Mark my words, if you don’t pay attention to what you eat, how much you eat, and when you eat it…you’ll never get the 6-Pack you want! PERIOD!!!

2. Proper Form & Stimulation: Below you’re going to find Video Links to what I call the “Elite 8”. These are the ONLY ab exercises you’re going to need to do to get the ripped up 6 pack that you’re going for. The key isn’t just what the exercises are though. The key in how you are going to execute them. So watch them closely, review the notes at the end of each video, and apply them immediately to the “Advanced Abdominal Finishers” that are provided for you on the next page.

Elite 8Upper Ab’s

Sit Up Crunch

Plank

Lower Ab’sFlutter Kicks Hello Dollies

Throw Downs 6” Killers

Sit UpSit UpSit UpSit UpSit Up

CrunchCrunchCrunchCrunchCrunch

PlankPlankPlankPlankPlank

Flutter KicksFlutter KicksFlutter KicksFlutter KicksFlutter Kicks

Hello DolliesHello DolliesHello DolliesHello DolliesHello Dollies

Throw DownsThrow DownsThrow DownsThrow DownsThrow Downs

6" Killers6" Killers6" Killers6" Killers6" Killers

Oblique’sSide Plank

3. Well Rounded Routines: If you want a symmetrical and ripped up 6 pack, you’re training session must reflect that goal. In order to give you that look that will grab the ladies attention fast I’m giving you our 17 best routines that are guaranteed to do the trick fast. They are all well-rounded circuit style ab workouts that balance both upper and lower abdominal work while burning fat fast. These are the multiple road maps that are going to get you where you want to be!

Side PlankSide PlankSide PlankSide PlankSide Plank

Bonus Diet Section: I’ll make it real simple for you. Unless you have freak genetics (less than 1% do), you have to pay close attention to your diet if you’re gonna want a 6-Pack. The easiest format to follow for success is abiding by these two rules. 1) Create a caloric deficit so that you burn more calories than you consume (doing this will help you burn a ton of fat), and 2) taper down the amount of low glycemic and high fiber carbs you eat throughout the day. Use the below sample diet as an example of how to follow a diet that gets you ripped fast!

Sample Menu (200 lb. Male)

Meal 1

• Omelet (1 yolk, 3 whites, 4 oz. ham, tbsp. salsa)

• 2 Slices Whole Wheat Toast (no butter)

• 1 Medium Banana

• 630 calories

• 40 g Protein

Meal 2

• 2 Scoops Whey Protein (w/water)

• 1 Medium Apple

• 1 tbsp Almond Butter

• 375 calories

• 40 g Protein

Meal 3

• Baked Salmon (6 oz.)

• Steamed Broccoli (1 cup)

• Sweet Potato (1 Lg)

• 460 calories

• 40 g Protein

Meal 4 (post –

training)

• Whey Protein (2 scoops)

• Skim Milk (1 cup)

• Strawberries (1/2 cup)

• 340 calories

• 48 g Protein

Meal 5

• Top Sirloin (6 oz.)

• Spinach Salad w/mixed vegetables

• Olive Oil based sugar free dressing (1 tbsp.)

• 560 calories

• 40 g Protein

Meal 6

• Casein Protein w/water (2 scoops)

• Smoked Almonds (handful)

• 375 calories

• 43 g Protein

Totals

• 2,740 calories

• 251 g Protein

Getting Started:

Before you get started on these “finishers”, take a moment to go over the quick notes that I’ve written for you that will help dial you in on how to best use them and how to accelerate your results with them.

• There are 17 of these finishers. What you want to do is simply rotate them one after the other in order to keep your body guessing and continuing to get constant gains

• Given the nature of these abdominal workouts being in a circuit format, you will want to complete them as fast and intensely as you can. That means as little rest as possible between reps, sets, and exercises. This is so that you will stimulate as much muscle as possible as well as keep your heart rate up in order to increase your metabolic rate for greater fat burning

• Lets remember one thing about these ab workouts. They are finishers. They are done at the very end of your training day as a way to “finish” off your daily training and send you off completely exhausted and conditioned to look good while kicking ass! So because of that we will do them at the very end of our training day. PLUS, if we did them in the beginning, our core lift that requires a tremendous amount of core strength would be jeopardized.

• AMRAP denotes doing “as many reps as possible” in a set period of time (a set)

Get it? Got it? GOOD!

Let’s get started!!!

1. Timed Pyramid Set:

***[:10 :20 :30 :20 :10 sec. AMRAP]***

a) Sit Upsb) Flutter Kicks c) Crunchesd) Plank

2. 5 Rounds

a) Sit Ups (20 reps)b) Throw Downs (20 reps)c) Crunches (20 reps)d) Flutter Kicks (20 reps)

3. Tabata Set

***20 sec. AMRAP followed by 10 sec. of rest******Should last total of 3 minutes and 50 sec***

a) Crunches b) Flutter Kicksc) Sit Upsd) 6’’ Killers

4. Countdown Set

***Complete sets of descending reps of each exercise from 20 all the way down to 10 reps***

a) Throw Downs (20 19 18 ..12 11 10)b) Flutter Kicks (20 19 18 ..12 11 10)c) Hello Dollies (20 19 18 ..12 11 10)d) 6’’ Killers (20 19 18 ..12 11 10)

5. 5 Rounds

a) Crunches (20 reps)b) Flutter Kicks (20 reps)c) Sit Ups (20 reps)d) Plank (20 seconds)

6. Tabata Set

***20 sec. AMRAP followed by 10 sec. of rest***

***Should last total of 3 minutes and 50 sec***

a) Sit Upb) Side Plank (left side)c) Flutter Kicksd) Side Plank (right side)

7. 5 Rounds

a) Throw Downs (30 sec. AMRAP)b) Sit Ups (30 sec. AMRAP)c) 6” Killers (30 seconds)

8. Countdown Set

***Complete sets of descending reps of each exercise from 20 all the way down to 10 reps***

a) Crunches (20 19 18 ..12 11 10)b) Sit Ups (20 19 18 ..12 11 10)c) Flutter Kicks (20 19 18 ..12 11 10)

9. Timed Pyramid Set

***[:10 :20 :30 :20 :10 sec. AMRAP]***

a) Throw Downs b) Plankc) Crunchesd) 6’’ Killers

10.Tabata Set

***20 sec. AMRAP followed by 10 sec. of rest***

***Should last total of 3 minutes and 50 sec***

a) Sit Upsb) Throw Downs

11. Countdown Set

***Complete sets of descending times doing AMRAP in each time frame***

a) Plank (1 min. 45 sec. 30 sec. 15 sec)b) Side Plank (1 min. 45 sec. 30 sec. 15 sec) c) Side Plank (1 min. 45 sec. 30 sec. 15 sec)

12. 5 Rounds

a) Crunches (50 reps)b) Flutter Kicks (50 reps)c) Plank (50 reps) d) 6” Killers (1 Minute)

13. Pyramid Set

***[:10 :20 :30 :20 :10 sec. AMRAP]***

a) Sit Upsb) Crunches c) Flutter Kicksd) Hello Dollies

14. Tabata Set

***20 sec. AMRAP followed by 10 sec. of rest***

***Should last total of 3 minutes and 50 sec***

a) Throw Downsb) Flutter Kicksc) Hello Dolliesd) 6’’ Killers

15.High Volume Sets

***Don’t move on to next set of exercises until every rep is completed for current set***

a) Sit Ups (100)b) Crunches (100)c) Flutter Kicks (100)d) Hello Dollies (100)

16. 5 Rounds

a) Plank (30 sec.)b) Sit Ups (30 reps)c) Plank (30 sec.)d) 6” Killers (30 sec.)

17. Countdown Set

***Complete sets of descending times doing AMRAP in each time frame***

a) Crunches (1 min. 45 sec. 30 sec. 15 sec)b) Flutter Kicks (1 min. 45 sec. 30 sec. 15 sec)c) Sit Ups (1 min. 45 sec. 30 sec. 15 sec)d) Hello Dollies (1 min. 45 sec. 30 sec. 15 sec)