Exercise order and selection is also critical. As a general rule you always want to put the bigger, more complex movements in the beginning of the routine. These exercise are more difficult to perform and can take a lot out of you so you want to do them when you’re fresh. Smaller, isolation type movements should be saved for later in the routine with core and ab-specific movements coming at the end. Big, multi-joint movements such as the Olympic lifts, deadlifts, squats, push presses, bench press, leg press, chin ups, dips and bent-over rows should come early in the program. Next you can work on your hamstring curls, leg extensions, biceps curls, skull crushers, calf raises and any other single-muscle moves. Finish off the routine with hanging knee raises, planks or anything else that focuses on the good ol’ six pack.
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