AB program - Free for anyone keen..

AK-47s

AK-47s

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AGW Logger
Hey all..
NO, this is not some sale gimmick crap..
THIS, is just giving back to anyone who might need it and this forums community

I’m gonna place you a free AB program here for anybody for any levels and I’d love you all to try it out. Wether your pro or whether you just starting off your fitness journey. I guarantee this program will help you develop your abdominal structure.
DONT FORGET YOUR FOOD IS A KEY TO BUT!

Give it a go and let me know.

I’ll put my credentials here just so you know I’m not full of crap not that I really care if anyone does as I’ve had an outstanding career has taken me to heart that not many could possibly even imagine

——————-//——————-

🛑WKBF World Champion
🔹2x Caged Muay Thai world champ
🔹IKBF commonwealth champ
🔹IKBF south pacific champ
🔹IKBF Australian champ

45 Professional fights
22 Amateur
Australian Nominated for the following...

2x Nomination KO of the Year
1x Nominated Fighter of the Year
1x Nominated Fight of the Year
1x Promoter of the Year
1x Nominated Coach of the Year
1x Nominated Gym of the year

World champion Muay Thai fighter, 2nd Dan karate black belt, blue belt jujitsu fighter, Cage fighter champion, Professional Boxer..

Qualified PT for over 20 years..
certified nutritionist with America

AB program attached
P.s.. i’ve also given you guys a time recipe on the side too ;)
 

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Skays said:
Hey brother, any workouts for people with injuries?
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hey mate yes I can do program for multiple problems for multiple bodies just depending on what you have everything ranging from back injuries to knee injuries to also things like auto immune diseases and also vegetarians etc. Etc.
 
tommyZ said:
This Ab workout looks really good. Thank you!

Do you have more for different body parts?
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Glad you liked it! It’s a great one I designed.. I have 3 of them I have designed ;)

yes, I actually do programs for everybody part and for whatever you’re specifically wanting.. depending on your style and what your trying to do, I customise them 🙏
 
Thinking I might post a couple of routines up here if anyone is interested, as I’ve posted above
Thoughts?
 
AK-47s said:
hey mate yes I can do program for multiple problems for multiple bodies just depending on what you have everything ranging from back injuries to knee injuries to also things like auto immune diseases and also vegetarians etc. Etc.
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That's awesome. My issue is with my neck, I've got a pinched nerve issue affecting C5/6 C6/7. I can't do any exercise that will strain/use my neck.
 
Skays said:
That's awesome. My issue is with my neck, I've got a pinched nerve issue affecting C5/6 C6/7. I can't do any exercise that will strain/use my neck.
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Let me get to the weekend and I’ll have sus it out. What’s your main body part it affects? Legs when squat?? Or shoulders? Etc

Obviously it’s your neck, but just give me little more information
 
AK-47s said:
Let me get to the weekend and I’ll have sus it out. What’s your main body part it affects? Legs when squat?? Or shoulders? Etc
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Thank you bro. My issue is just my neck, when the nerves flare up my neck and (this instance) my left arm, trap and peck is affected. It throbs and is in continuous pain. To the point where I can't sleep, work or even sit for long. It's all settled down now. I just haven't been training for over 2 months now, just doing steps each day. I might go to the gym once a week and do a few light-machine workouts but thats about it.

So basically, I'm not allowed to do squats, deadlifts, shoulder press. I can't push heavy weights as the Dr said that my neck might compensate and then create issues. Just need to concentrate on isolated movements.
 
Skays said:
Thank you bro. My issue is just my neck, when the nerves flare up my neck and (this instance) my left arm, trap and peck is affected. It throbs and is in continuous pain. To the point where I can't sleep, work or even sit for long. It's all settled down now. I just haven't been training for over 2 months now, just doing steps each day. I might go to the gym once a week and do a few light-machine workouts but thats about it.

So basically, I'm not allowed to do squats, deadlifts, shoulder press. I can't push heavy weights as the Dr said that my neck might compensate and then create issues. Just need to concentrate on isolated movements.
Click to expand...
Got ya mate.. understood .
Give me a day and I’ll sus it out for you if you like mate
 
Skays said:
Thank you bro. My issue is just my neck, when the nerves flare up my neck and (this instance) my left arm, trap and peck is affected. It throbs and is in continuous pain. To the point where I can't sleep, work or even sit for long. It's all settled down now. I just haven't been training for over 2 months now, just doing steps each day. I might go to the gym once a week and do a few light-machine workouts but thats about it.

So basically, I'm not allowed to do squats, deadlifts, shoulder press. I can't push heavy weights as the Dr said that my neck might compensate and then create issues. Just need to concentrate on isolated movements.
Click to expand...
Sorry I havnt got back to you yet mate. Works been hectic as hell. I’ll try for this weekend if you still like some help
 
nathanwhit said:
I' ve been using this routine since last week and love it. question, how long do you normally break between the sets?
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Fantastic brother… if you’re starting. 2 min break is ok, get it down to min, then you want 30 secs for rest ultimately bro! Glad you like it.

I’ll be posting another today
 
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