GENERAL TRAINING NOTES (APPLIES TO ALL ROUTINES):

1. Rest 30 seconds to 1 minute between sets.
2. If a superset is noted, then there will be no rest till you  perform all of the exercises listed. At that time, then you can rest 1 minute before the next superset.
3. If a modified superset is prescribed, then you perform  the first exercise, rest 1–1/2 minutes (90 seconds), perform the second one, rest 1–1/2 minutes (90 seconds) and then start over.
4. Use a slow tempo of 2–seconds up, 1–second contrac-tion and 2–seconds down unless otherwise noted. The goal is to really focus on the form and on the muscle being worked not on the amount of repetitions that can be performed.
5. These routines can be performed at the beginning or end of your weight training workouts, though typically we prefer to work abs alone before doing cardio. This, in our opinion, is the optimal time to work them.

WEEKS 4–6
Monday
Swiss Ball Crunches—3 sets to failure.
Lying Leg Raises—3 sets to failure.
Crunches to Side—3 sets to failure.
TVA training—3 sets of 30 second vacuum contractions.

Wednesday
Knee–Ins—3 sets to failure.
Partial Sit–Ups—3 sets to failure.
Side Bends—3 sets to failure.
TVA training—3 sets of 30 second vacuum contractions.

Friday
Bicycle Crunches—3 sets to failure.
Modified V–Ups—3 sets to failure.
Crunches with Rotation—3 sets to failure.
TVA training—3 sets of 30 second vacuum contractions.