Weighted Abs: 9-Week Series
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🏋️♀️ Printable Workout Guide – Save it, print it, sweat it out.
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This 9-week strength training split is exactly how I’m training right now and if you want to follow along, you’re more than welcome to join me.
For a more in-depth explanation, tips, and to view the entire 9-week strength training splits, click HERE
This program is built around:
Progressive overload
Slow, controlled tempo
Dumbbell-only workouts
Consistency over intensity
Strength that feels regulated and safe
For strength training, we rotate through A/B workout splits so your body adapts without stagnating.
You’ll repeat this rotation over 9 weeks, alternating A and B versions weekly.
This program only works if you track your workouts. Here’s the workout planner I use: https://rstyle.me/+B1XCVwmi5lfk-mUoWszsgQ
What to Expect From Each Workout
• 3 sets per exercise
• All dumbbells
• Intentional rest between sets
WEIGHTED AB ROUTINES
You’ll add one ab routine per week, rotating A and B.
Abs A
3 sets
• Weighted Dead Bug – 10/side
• DB Russian Twist – 20
• Weighted Sit-Ups – 15
• Standing DB Oblique Crunch – 15/side
• Farmer Carry March – 30–45 sec
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Abs B
3 sets
• Goblet Hold March – 20
• DB Toe Touch Crunch – 15
• Seated DB Halo – 10/side
• Side Plank Hip Dips – 12/side
• Plank DB Drag – 10/side
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Grab Your Free Download
🏋️♀️ Printable Workout Guide – Save it, print it, sweat it out.
📥 Download PDF Guide
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