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AB CARVER PRO WORKOUT GUIDE
DAY 1
WEEK 1
CARVE STRAIGHT
1 set of 10 reps
CARVE STRAIGHT
3 set of 10 reps
CARVE STRAIGHT
3 set of 10 reps
CARVE STRAIGHT
3 set of 10 reps
CARVE LEFT
1 set of 5 reps
CARVE LEFT
3 set of 5 reps
CARVE LEFT
3 set of 5 reps
CARVE LEFT
3 set of 5 reps
OFF OFF OFF
CARVE RIGHT
1 set of 5 reps
CARVE RIGHT
3 set of 5 reps
CARVE RIGHT
3 set of 5 reps
CARVE RIGHT
3 set of 5 reps
DAY 2
DAY 4
DAY 3 DAY 5 DAY 6 DAY 7
CARVE STRAIGHT
3 set of 20 reps
CARVE STRAIGHT
3 set of 20 reps
CARVE STRAIGHT
3 set of 20 reps
CARVE STRAIGHT
1 set of 10 reps
RE-TEST YOUR LIMIT
TEST YOUR LIMIT
CARVE LEFT
3 set of 10 reps
CARVE LEFT
3 set of 10 reps
CARVE LEFT
3 set of 10 reps
CARVE LEFT
1 set of 5 reps
OFF OFF OFF
CARVE RIGHT
3 set of 10 reps
CARVE RIGHT
3 set of 10 reps
CARVE RIGHT
3 set of 10 reps
CARVE RIGHT
1 set of 5 reps
WEEK 3
CARVE STRAIGHT
3 set of 15 reps
CARVE LEFT
3 set of 8 reps
OFFOFF OFF OFF
CARVE RIGHT
3 set of 8 reps
WEEK 2
CARVE STRAIGHT
3 set of 15 reps
CARVE STRAIGHT
3 set of 15 reps
CARVE LEFT
3 set of 8 reps
CARVE LEFT
3 set of 8 reps
CARVE RIGHT
3 set of 8 reps
CARVE RIGHT
3 set of 8 reps
CARVE YOUR CORE 21-DAY WORKOUT
The outlined workout is a 21-day training program to help you achieve a
stronger core and sculpted arms. It is designed for all fitness levels from
beginner to advanced. On Day 1 you will test how far you can carve. On Day
21 you will re-test and see how far you have come.
CUSTOMIZE YOUR WORKOUT
Use a wall or stationary object to determine how far you can
carve from the starting position.
On day 1 perform 10 repetitions (reps) carving straight out -
5 carving left and 5 carving right. Follow the 21-Day workout to
strengthen your core and arms.
On day 21 re-test your limit by moving in 6 inch increments away
from the wall. Use your new limit as your baseline and repeat the
21-Day workout.
Step 1
Step 2
Step 3
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