Abs
Level 12 - Hanging Knee / Leg Raise (HKR / HLR) with Pullups Bar (PB) & Dips Bar (DB)
| If you are at level 12 according to the test, do the following sets: 1_2=HLR_DB | 3=HKR_DB | 4_5=HKR_twist_DB | 6_7=HKR_twist_PB | 8=HKR_PB |
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| Rest 60+ seconds between sets and after the last set: do 15+ seconds of abs sheathing in HLR_PB mode |
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| Rest +/- 1 day between Sub-Levels and +/- 2 days between Levels |
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| Sub-Level | Set_1 | Set_2 | Set_3 | Set_4 | Set_5 | Set_6 | Set_7 | Set_8 |
| I | 18 | 18 | 19 | 23 | 23 | 20 | 20 | 24+ |
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| II | 18 | 18 | 19 | 24 | 24 | 20 | 20 | 24+ |
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| III | 20 | 20 | 19 | 24 | 24 | 20 | 20 | 24+ |
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| IV | 20 | 20 | 19 | 24 | 24 | 21 | 21 | 24+ |
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| V | 20 | 20 | 20 | 24 | 24 | 21 | 21 | 24+ |
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| VI | 20 | 20 | 21 | 24 | 24 | 22 | 22 | 24+ |
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