Obliques Workout

Author Rod FerrisFitness Level IntermediateType Muscle Specific
Days in Plan 3 Days Rest Between Sets:
Duration30 Min per session
This program is to specifically target the Obliques muscle. Obliques are the muscle on either sides of the abdominals.

Obliques Note The obliques muscle is most important to train in athletes.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Oblique
Cable Side Bends Exercise Picture 1. Cable Side Bends
Sets: 3Reps: 12
Side Bridge Exercise Picture 2. Side Bridge
Sets: 3Reps: 12
Day 2 - Oblique
Ball Side Crunches or Bends Exercise Picture 1. Ball Side Crunches or Bends
Sets: 3Reps: 12
Dumbbell Side Bends Exercise Picture 2. Dumbbell Side Bends
Sets: 3Reps: 12
Day 3 - Oblique
Cable Side Bends Exercise Picture 1. Cable Side Bends
Sets: 3Reps: 12
Dumbbell Side Bends Exercise Picture 2. Dumbbell Side Bends
Sets: 3Reps: 12
Notes:Grab a heavy enough weight to make it count.

With this log you will be able to print off as many sheets as required to track this workout.

Obliques Basics

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