ABS &

T
S
E
H
C

JGG79

2 WORKOUTS
Get ripped, rock hard abs and carve out the perfect
chest with these two workout routines designed by the
popular Dejan Stipic Stipke!
Simply create these two routines using the Madbarz
Create Workout feature in the app, commit to it, give
it all you got and get the abs and chest youve always
imagined having!

ROCK HARD ABS

This workout routine is specialy designed to hit your core

and give you those rock solid abs!

READY-SET-WORKOUT!

This routine was developed to help you build and sculpt

your upper body to get that strong and muscular chest!

DESIGNED BY

DEJAN STIPKE STIPIC

Yeison Alexander Rico Moreno ([email protected]), Activation code: JGG79
Distribution of this material can lead to lawsuits and financial penalties.

ROCK HARD ABS

DO 4 CYCLES
Focus: abs
Training frequency

2 times per week

Break between exercises

Break between cycles

Reps

Sit ups

15

Leg raises to the bar

15

Toe touch crunches

15
30 sec
10

180 sec

Exercises

20

60 sec

60 sec

Plank
Knee raises
Flutter crunches
Hanging oblique raises

IMPORTANT NOTE
Incorporate this workout into your regular weekly
trainings for best results, and edit reps if needed.
Yeison Alexander Rico Moreno ([email protected]), Activation code: JGG79
Distribution of this material can lead to lawsuits and financial penalties.

READY-SET-WORKOUT!
DO 4 CYCLES
Focus: chest
Training frequency

2 times per week

Break between exercises

Break between cycles

Reps

180 sec

Exercises

15

Clap push ups

20

Push ups

30

Fast incline push ups

15

Higher decline push ups

20

Dips

20

Straight bar dips

20

Diamond push ups

20 sec

60 sec

Push up hold

IMPORTANT NOTE
Incorporate this workout into your regular weekly
trainings for best results, and edit reps if needed.
Yeison Alexander Rico Moreno ([email protected]), Activation code: JGG79
Distribution of this material can lead to lawsuits and financial penalties.

EXERCISE
INSTRUCTIONS
ROCK HARD ABS
SIT UPS

Lie down on your back, bend your knees and keep

your feet on the floor.

Brace your core and then raise your core and upper
body towards your knees.

Keep your chin a tennis ball distance away from your

chest, dont pull your head forward with your arms.

Roll back down with your abs engaged.

Yeison Alexander Rico Moreno ([email protected]), Activation code: JGG79

Distribution of this material can lead to lawsuits and financial penalties.

LEG RAISES TO THE BAR

Grip the pull up bar with your hand a little wider than
the shoulder-width apart.

While youre hanging from the bar strike your chest

out, keep your legs straight and engaged and point

your toes. This is your starting position.

Brace your core, keep your legs tight and engaged.

Lift your legs up until they reach the bar. Keep them

in a vertical position and straight without bending the

knees. It is also important that you dont bend your
elbows.

Slowly lower your legs down to the starting position

with your core engaged.

Repeat

Yeison Alexander Rico Moreno ([email protected]), Activation code: JGG79

Distribution of this material can lead to lawsuits and financial penalties.

TOE TOUCH CRUNCHES

Lie down on your back, place your arms like the first
photo suggests.

If you feel a gap between your lower back and the

floor, contract your core to remove that gap. Brace

your core and keep your legs tight and engaged.

Lift your legs to a 90 angle, keep them straight with-

out bending the knees, and also lift your arms straight
up until your fingertips touch the toes.

Repeat.

Yeison Alexander Rico Moreno ([email protected]), Activation code: JGG79

Distribution of this material can lead to lawsuits and financial penalties.

PLANK

Start off on your elbows - keep them directly under

your shoulders.

Keep your head, neck and spine in a neutral position

with your eyes on the floor in front of you.

Keep your legs tight and squeeze your glutes to

stabilize your body, dont let your hips sag. Your body
should form one straight line from your head to your
toes.

Hold the position.

Yeison Alexander Rico Moreno ([email protected]), Activation code: JGG79

Distribution of this material can lead to lawsuits and financial penalties.

KNEE RAISES

Grip the pull up bar with your hands, keep them

shoulder-width apart.

Once youre hanging, keep your legs tight together

and slowly start pulling your knees up.

Once your knees are up slowly start to lower them

back into the straight position.

Repeat.

Yeison Alexander Rico Moreno ([email protected]), Activation code: JGG79

Distribution of this material can lead to lawsuits and financial penalties.

FULTTER CRUNCHES

Lie down on your back, place your arms behind the

head.

If you feel a gap between your lower back and the

floor, contract your core to remove that gap. Brace

your core and keep your legs tight and engaged.

Contract your core and lift your legs about 6 inches

(15 cm) off the floor. Also lift your head up while resting your hands on the back of your head, dont pull it
forward.

Start fluttering your legs by raising one leg up while

bringing the other one down to the starting position.

Pulse your upper body up and down while raising your
legs.

Yeison Alexander Rico Moreno ([email protected]), Activation code: JGG79

Distribution of this material can lead to lawsuits and financial penalties.

10

HANGING OBLIQUE RAISES

Grip the pull up bar with your hands, keep them

shoulder-width apart.

Once youre hanging, keep your legs tight together

and slowly start pulling your knees up as high as you

can to one side.

Slowly lower your legs and repeat the on the opposite

side.

Keep you abs engaged and your movement controlled.

Yeison Alexander Rico Moreno ([email protected]), Activation code: JGG79

Distribution of this material can lead to lawsuits and financial penalties.

11

EXERCISE
INSTRUCTIONS

READY-SET-WORKOUT!
CLAP PUSH UPS

Start off in a push up position with your hands slightly

wider than your shoulders.

Align your spine by creating a straight line from your

head to your feet.

Start lowering down by bending your elbows while inhaling.

Push yourself off the ground explosively while quickly

clapping with your hands.

Repeat.
Yeison Alexander Rico Moreno ([email protected]), Activation code: JGG79
Distribution of this material can lead to lawsuits and financial penalties.

12

PUSH UPS

Start off in a push up position with your hands slightly

wider than your shoulders.

Align your spine by creating a straight line from your

head to your feet.

Start lowering down by bending your elbows while

inhaling.

Push yourself back into the starting position in a controlled manner.

Repeat

Yeison Alexander Rico Moreno ([email protected]), Activation code: JGG79

Distribution of this material can lead to lawsuits and financial penalties.

13

FAST INCLINE PUSH UPS

Start off in a push up position with your hands slightly

wider than your shoulders. This is your starting position.

Place your hands on a box/bench/chair.

Align your spine by creating a straight line from your
head to your feet.

Start lowering down by bending your elbows while inhaling.

Push yourself back into the starting position. Do this

movement in a fast and controlled manner.

Repeat.

Yeison Alexander Rico Moreno ([email protected]), Activation code: JGG79

Distribution of this material can lead to lawsuits and financial penalties.

14

HIGH DECLINE PUSH UPS

Start off in a plank position with your hands slightly

wider than your shoulders.

Place your feet on a box/bench/chair.

Align your spine by creating a straight line from your
head to your feet.

Start lowering down by bending your elbows while inhaling.

Push yourself back into the plank position in a controlled manner.

Yeison Alexander Rico Moreno ([email protected]), Activation code: JGG79

Distribution of this material can lead to lawsuits and financial penalties.

15

DIPS

Start of by holding your body up on the bars with your

arms locked above them (one hand on each bar).

Start lowering down slowly while inhaling with your

elbows close to your body. Lower down until your
elbow forms a 90 angle.

Start pushing yourself up into the starting position

while exhaling.

Yeison Alexander Rico Moreno ([email protected]), Activation code: JGG79

Distribution of this material can lead to lawsuits and financial penalties.

16

STRAIGHT BAR DIPS

Start of by holding your body up on the bar with your

arms locked above them (both hands on one bar).

Start lowering down slowly while inhaling with your el-

bows close to your body. Lower down until your elbow

forms a 90 angle.

Start pushing yourself up into the starting position

while exhaling.

Yeison Alexander Rico Moreno ([email protected]), Activation code: JGG79

Distribution of this material can lead to lawsuits and financial penalties.

17

DIAMOND PUSH UPS

Start off in a plank position, place your hands under

your chest and form a diamond position by touching

your forefingers and thumbs together.

Align your spine by creating a straight line from your

head to your feet.

Start lowering down by bending your elbows while

inhaling.

Push yourself back into the plank position in acontrolled manner.

Yeison Alexander Rico Moreno ([email protected]), Activation code: JGG79

Distribution of this material can lead to lawsuits and financial penalties.

18

PUSH UP HOLD

Start off in a plank position with your hands extended

and slightly wider than your shoulders.

Align your spine by creating a straight line from your

head to your feet.

Start lowering down by bending your elbows while inhaling.

Hold the lower position as much as needed.

Yeison Alexander Rico Moreno ([email protected]), Activation code: JGG79

Distribution of this material can lead to lawsuits and financial penalties.

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Disclaimer

All information in this document is supplied without liability. You should consult a
physician before beginning a new fitness or nutritional program. Our recommended
workout plans and exercises, even if they are tailored to individual users, should not
be misconstrued as medical advice, diagnoses or treatment. If you have any
concerns or questions about your health, you should always consult with a healthcare
professional before starting the program or individual exercise.
The use of any information or programs provided in these materials is solely at your
own risk. We cannot guarantee that any results in the form of physical or health
transformation, weight loss or fitness results or improvements shall arise from using
Madbarz Premium Pack or the associated products, whether provided by Madbarz or
third parties associated to Madbarz.

Copyright

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is forbidden to publish, broadcast, rewrite for broadcast or publication or redistribute
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