LEGAL STUFF

2013 Chandler Marchman

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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 physicians
approval before beginning this or any other exercise program.
Strength is Badass, but..
Look Im a strength and size guy through and through. Hell, theres 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 dont look good while
doing so, youre drastically limiting the traffic of ladies being directed to your bedroom (or your
kitchen table, laundry room, or up against any wall if thats 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 youre 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 adams 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 womans 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 youre a meathead thats still not sold on aesthetics alone. Thats 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 Im 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.
Heres howour 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 youre 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 itll increase my 1 Rep Max excuse like I do!
Why So Many People Fail
Ok so were 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. Youre Too Damn Fat: Go ahead and mark this one in the no shit! column, but its
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 youll never see them!
2. Improper Stimulation: If you dont follow the correct form and breathing patterns,
youre 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 youre doing is stimulating the upper abdominals
with crunches, then youre 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 arent 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 dont 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 theres a layer of fat
underneath it, theyll never be visible! So the simplest solution is to burn the fat!
And for that well 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 thats
covering our abs. So instead of doing a set of crunches then resting for a few
minutes, were upping the intensity by minimizing rest and maximizing fat burn.
Thisll also shave off about 10-15 minutes of your training time. Oh yeah, theres
one more tiny thing youre gonna have to put at the top of your priority list as well
when it comes to burning the fatNUTRITION! 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 dont pay attention to what you
eat, how much you eat, and when you eat ityoull never get the 6-Pack you
want! PERIOD!!!
2. Proper Form & Stimulation: Below youre going to find Video Links to what I
call the Elite 8. These are the ONLY ab exercises youre going to need to
do to get the ripped up 6 pack that youre going for. The key isnt 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 8
Upper Abs
Sit Up Crunch
Plank
Lower Abs
Flutter Kicks Hello Dollies
Throw Downs 6 Killers
Sit Up
Sit Up
Sit Up
Sit Up
Sit Up
Crunch
Crunch
Crunch
Crunch
Crunch
Plank
Plank
Plank
Plank
Plank
Flutter Kicks
Flutter Kicks
Flutter Kicks
Flutter Kicks
Flutter Kicks
Hello Dollies
Hello Dollies
Hello Dollies
Hello Dollies
Hello Dollies
Throw Downs
Throw Downs
Throw Downs
Throw Downs
Throw Downs
6" Killers
6" Killers
6" Killers
6" Killers
6" Killers
Obliques
Side Plank
3. Well Rounded Routines: If you want a symmetrical and ripped up 6 pack,
youre training session must reflect that goal. In order to give you that look that
will grab the ladies attention fast Im 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 Plank
Side Plank
Side Plank
Side Plank
Side Plank
Bonus Diet Section: Ill 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 youre 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
Ive 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!
Lets get started!!!
1. Timed Pyramid Set:
***[:10 :20 :30 :20 :10 sec. AMRAP]***
a) Sit Ups
b) Flutter Kicks
c) Crunches
d) 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 Kicks
c) Sit Ups
d) 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 Up
b) Side Plank (left side)
c) Flutter Kicks
d) 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) Plank
c) Crunches
d) 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 Ups
b) 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 Ups
b) Crunches
c) Flutter Kicks
d) 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 Downs
b) Flutter Kicks
c) Hello Dollies
d) 6 Killers
15.High Volume Sets
***Dont 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)