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NICK MITCHELLS

Advanced Abs
Workout
WHY DO THIS
WORKOUT?
By Joe Warner,
cover model and editor
of 6 Week Muscle Plan

The one question I get asked most since appearing on the

cover of a fitness magazine is how did I turn my beer belly
into a rock-hard six-pack.
The answer is short, just two words in fact: Nick Mitchell. When it comes to
building chiselled abs, no one knows more than Nick, and the sheer number
of phenomenal transformations he and his team at Ultimate Performance
have produced is testament to that. So my advice to you is simple.
Forget everything you thought you knew, and read on!

How to
do this
workout
Ultimate Performance
founder Nick Mitchell
explains how - and why
- this session works

Be honest with me, and yourself.

Yes, it is enjoyable and satisfying to
run quickly or lift a loaded barbell
- and stronger abs will help you in
both those respects - but the real
reason most of you downloaded this
workout is because you want to look
better naked.
A sharp suit and quick wit may bring confidence,
but there is nothing that matches the security of
knowing that you actually look better out of your
clothes instead of in them that launches your
self-assurance into the stratosphere.
I have lost count of the number of articles Ive
seen over the years claiming that three sets of
10 crunches at the end of your workout are the
best way to get impressive abs. Anyone who has
had the misfortune to follow such advice will
know its utter BS.
Developing an outstanding six-pack requires

Advanced Abs Workout

far more effort, intensity and desire. But if you

have the determination, it can be done in just
six weeks.
The abdominals are composed primarily of fasttwitch muscle fibres, which means that they have
the potential to grow quickly, and respond best to
rep ranges in the 8-12 bracket with a total time
under tension per set of 30-40 seconds.
In my experience the best way to blitz your abs
into action is to do seven to 10 different exercises
with sufficient resistance to allow a 30-40 second
set duration, then move from exercise to exercise
in one giant set! You rest briefly between moves,
then get a longer rest after the final exercise,
then have a longer rest before repeating. Three
giant sets, lasting just 20 minutes, three times
per week for six weeks will do the job.
After that basic weight-training movements,
such as squats, deadlifts, chins and dips, should
provide more than enough stimulus to maintain
your new-found six-pack.

Do the following moves in order, sticking to the reps, tempo and rest periods detailed.
After the final move, rest, then repeat the giant set a total of three times.

Order Exercise Reps Tempo Rest

A1

Hanging Garhammer Raise

25

1010

15 sec

A2

Weighted Gym Ball Crunch

10

2012

15 sec

A3

Decline Leg Raise

10

4010

15 sec

A4

Praying Mantis

10

4010

15 sec

A5

Medicine Ball Curl-Up

15

10X0

15 sec

A6

Prone Gym Ball Jackknife

10

2011

15 sec

A7

Incline Russian Twist

15

2010

15 sec

A8

Low-Pulley Reverse Crunch

10

2012

15 sec

A9

Eccentric Leg Raise

15

10X0

180 sec

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NICK MITCHELLS

Advanced Abs
Workout

FORM GUIDES
Hanging
Garhammer
Raise

Hang from a chin-up bar then raise your legs so that they are parallel to the floor. Then and only then do
you start the exercise by curling the trunk up. Yes, this will be a limited range of motion, but thats why
you do high reps in order to keep the time under tension within the appropriate parameters. The better
you become at this exercise the straighter you should have your legs. Top athletes of mine perform 50
straight-legged hanging Garhammer raises in succession!

Weighted Gym
Ball Crunch

While lying on a gym ball and holding a dumbbell on your chest, curl your torso up. Ensure that you place
the ball under your lumbar region (between the hips and the rib cage).

Decline
Leg Raise

Lie on your back on a decline bench then raise your legs until they are perpendicular to your body
then shoot your hips up to form a bow shape from head to toe. Slowly lower your body staying as rigid
as possible.

Praying
Mantis

Kneeling on the floor, place your forearms in front of you and parallel to each other across a gym
ball. Draw your tummy button inward and slowly roll forward whilst keeping a neutral spine. Go as
deep as you can whilst keeping perfect spinal alignment. The key point with this exercise is to roll
forward as far as possible without losing your original back angle. If your lower back starts to sink
down at all then youve gone too far.

Medicine Ball
Curl-Up

Lie on your back with your knees bent at 90 and feet flat on the floor. Have a partner throw
a medicine ball into your hands as you curl downwards, and as you curl (quickly!) upwards
simultaneously throw the ball back to them.

Prone Gym
Ball Jackknife

Place your hands on the floor with your feet on a gym ball in a regular press-up position. Draw your
knees into your chest whilst trying to limit spinal movement. Think of drawing your hips up towards
your knees.

Incline
Russian twist

Sit in an incline sit-up bench and do a half sit-up so that your lower back is off the bench. You must
strive to maintain that position during the whole exercise. Then rotate your torso from side to side.
The arms are fully stretched out in front of you and they should move: only the trunk is mobile. Really
dig deep and try for the longest range of motion possible.

Low-Pulley
Reverse
Crunch

Attach a looped rope or weight belt to the low end of a cable pulley. Lie on your back in front of the machine
and hook your legs through the loop. Ensure that your knees are bent and that the loop is resting securely
on your lower thighs. It also helps if you try to place hands under your glutes.

Eccentric
Leg Raise

Perform regular leg raises but at the top of the movement have a partner explosively push your feet
downwards and towards the floor. Do I have to tell you that you must resist this manfully? And yes, by this
stage you should be feeling weak, in burning pain, and be ready to curse me and my descendants for at
least the next three generations. Especially when you realise that you have two more of these giant sets
to go

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Exhale, pulling your knees toward your chest as you contract your abs. Keep your spine flat to ensure the
lower abs are doing most of the lifting

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NICK MITCHELLS

FOUR BEST SUPPLEMENTS

FOR BUILDING MUSCLE
1) REAL FOOD
The best thing for everybody wanting to add muscle is to focus on
real, natural food. My number one choice is red meat, preferably
grass fed because the quality of the food that you eat depends
upon the quality of the food that your food eats. Would you believe
that because I live in Spain where meat is often of a lower standard
than in the UK, my family has regular meat deliveries from the
great guys at Athleat in Scotland!
Weve negotiated you a 10% discount if you want to emulate
the Mitchell family and it for yourself. All you have to do is
visit the Athleat site by clicking here and type in the code
UPFitness at checkout.

2) WHEY PROTEIN

3) Fish Oil / Omega 3s

Unfortunately, because we no longer eat grass fed meat / milk /
wild fish (not grass fed fish...) the way our grandparents did, our
Omega 3 intake is way down on what it should be. Supplementing
with Omega 3s can improve a myriad of health conditions as
well as improving your ability to gain muscle. Heres an extra tip
-anything that makes you healthier will also enhance your ability
to add new muscle to your body.

4) Creatine
Boring I know, but it works! 5gms a day is cheap, effective, and
did you know that creatine has also been proven to be good for
your brain!

Im a protein fan when it comes to building muscle. Typically in a

female we would shoot for 1gm per lb of bodyweight, and between
1.25-2gms per lb in males. You can check out our 4 Week Muscle
Building Meal Plans Guide if you want to see 4 weeks worth of
meal plans that follow 4 different bodybuilding style diets.
Just click here.

UP has teamed up with the UKs leading supplement manufacturer

(they make their own products...no one else in the UK can say that)
Reflex to bring you the best quality products that you can trust.

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The UP Muscle Building Bundle

(Whey / Creatine / Fish Oil)
20%Discount! Use Code: Reflex20

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