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2013 Chandler Marchman All Rights Reserved. International Copyright www.TeamSwolePatrol.com This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. It is reserved solely for paid members of www.TeamSwolePatrol.com. Copyright and illegal distribution violations will be prosecuted. This document has been watermarked with a digital GPS identification tag.

NOTICE
The information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as an alternative to medical advice. This publication is presented for information purposes, to increase the public knowledge of developments in the field of strength and conditioning. The program outlined herein should not be adopted without a consultation with your health professional. Use of the information provided is at the sole choice and risk of the reader. You must get your physicians approval before beginning this or any other exercise program.

Strength is Badass, but..

Look Im a strength and size guy through and through. Hell, theres nothing that is more badass than being able to physically punish and embarrass your competition in whatever arena he dares go up against you in. But there is one small caveat to that. If you dont look good while doing so, youre drastically limiting the traffic of ladies being directed to your bedroom (or your kitchen table, laundry room, or up against any wall if thats your thing). And what gets them hot and bothered more than anything else is a set of abs that belongs on the cover of a magazine! You can argue with me all day long, about the merit and badassness of strength (and I agree with that), but if youre placing strength above all while rocking a big gut, then be prepared to attract only dudes that are amazed at big lifts, and powerlifting chicks with deep voices and a huge adams apple! Bottom line, if you want to slay it, you gotta put yourself out there in as positive and attractive light as possible. Cuz nothing opens the door (hell the FLOOD GATES!) to a womans libido like a ripped up set of 6 pack abs! Before getting started with these 17 Advanced Abdominal Finishers, we need to go over a few notes about how you want to execute them as well as when you want to execute them.

The Hidden Benefits (for meatheads)

So youre a meathead thats still not sold on aesthetics alone. Thats ok because neither was I at first. The very thought of listing get a 6 pack as one of my goals was enough to convince me that Im dangerously close to becoming the one thing I never want to become. A douchebag! So to mask this, I learned to rationalize doing the work necessary to achieve this vagina hypnotizing feet by telling myself it will in fact help with my maximal strength in my core lifts. Heres howour core lifts (squat, bench, and deadlift) at their foundation require an extreme amount of strength in our mid section to stabilize the spinal column. So it only makes sense that we strengthen those as well. And what happens when we strengthen the rectus abdominus,

external obliques, transverse abdominus, and erector spinae? The same damn thing that happens to our other muscles when we stimulate them. They develop and LOOK GOOOOOD! So if youre like me and want to mask your ab work into something that sits better with the committee that administers your Man Card and the points that are added and subtracted from it, simply use the itll increase my 1 Rep Max excuse like I do!

Why So Many People Fail

Ok so were all on board with why you want to get a 6 pack as well as why you should want to strengthen the muscles that will make it up. Now lets discuss why so many people are butchering their efforts while getting nowhere close to attaining it!

1. Youre Too Damn Fat: Go ahead and mark this one in the no shit! column, but its
the simple truth! You can do ab exercise after ab exercise all day long til your blue in the face, but if you have a layer of fat covering them, then youll never see them!

2. Improper Stimulation: If you dont follow the correct form and breathing patterns,
youre going to have a very difficult time stimulating the muscle groups that make up an eye catching 6 pack.

3. An Imbalanced Approach: If all youre doing is stimulating the upper abdominals

with crunches, then youre missing out on a HUGE part of the equation! Developing a well rounded and ripped up 6 pack means attacking your training from all angles so that you create balance and symmetry with how they will look. ***Speaking of imbalances, if you arent careful and balancing out your abdominal training with some erector spinae training (lower back muscles) and stretching of the hip flexors and hamstrings, you run the risk of seeing a dip in your maximal power output. The simple solution to this is to make sure you do your (click on the link) Daily Dynamic Warm-Up to maintain flexibility, as well as match whatever ab work you do with posterior chain work.***

Fixing the Problem and Getting RIPPED

Now that we know why so many of us were failing, lets get on point and get to that fast solution! And I do mean fast! Because when it comes down to it, I dont want you to just get great results. I want you to get them faster than you ever thought possible!

1. Kickin Up Our Metabolism: So many programs out there fall short on one
major issue. Fat burning! Like I said before, you can do ab workouts all day long and have a wonderfully sculpted 6 pack, but if theres a layer of fat underneath it, theyll never be visible! So the simplest solution is to burn the fat! And for that well use the same trick we always use to get ripped up. Use circuit style Resistance Cardio to kick start our metabolic rate and burn up the fat thats covering our abs. So instead of doing a set of crunches then resting for a few minutes, were upping the intensity by minimizing rest and maximizing fat burn. Thisll also shave off about 10-15 minutes of your training time. Oh yeah, theres one more tiny thing youre gonna have to put at the top of your priority list as well when it comes to burning the fatNUTRITION! Regardless of whether you bust your ass in the gym, your results will be either maximized or minimized by what you do in the kitchen. Mark my words, if you dont pay attention to what you eat, how much you eat, and when you eat ityoull never get the 6-Pack you want! PERIOD!!!

2. Proper Form & Stimulation: Below youre going to find Video Links to what I
call the Elite 8. These are the ONLY ab exercises youre going to need to do to get the ripped up 6 pack that youre going for. The key isnt just what the exercises are though. The key in how you are going to execute them. So watch them closely, review the notes at the end of each video, and apply them immediately to the Advanced Abdominal Finishers that are provided for you on the next page.

Elite 8 Upper Abs

Sit Up Crunch

Sit Up Sit Up Sit Up Sit Up Sit Up

Plank

Crunch Crunch Crunch Crunch Crunch

Plank Plank Plank Plank Plank Lower Abs

Flutter Kicks Hello Dollies

Flutter Kicks Flutter Kicks Flutter Kicks Flutter Kicks Flutter Kicks
Throw Downs

Hello Dollies Hello Dollies Hello Dollies Hello Dollies Hello Dollies
6 Killers

Throw Downs Throw Downs Throw Downs Throw Downs Throw Downs

6" Killers 6" Killers 6" Killers 6" Killers 6" Killers

Obliques
Side Plank

Side Plank Side Plank Side Plank Side Plank Side Plank

3. Well Rounded Routines: If you want a symmetrical and ripped up 6 pack,

youre training session must reflect that goal. In order to give you that look that will grab the ladies attention fast Im giving you our 17 best routines that are guaranteed to do the trick fast. They are all well-rounded circuit style ab workouts that balance both upper and lower abdominal work while burning fat fast. These are the multiple road maps that are going to get you where you want to be!

Bonus Diet Section: Ill make it real simple for you. Unless you have freak genetics (less than 1% do), you have to pay close attention to your diet if youre gonna want a 6-Pack. The easiest format to follow for success is abiding by these two rules. 1) Create a caloric deficit so that you burn more calories than you consume (doing this will help you burn a ton of fat), and 2) taper down the amount of low glycemic and high fiber carbs you eat throughout the day. Use the below sample diet as an example of how to follow a diet that gets you ripped fast! Sample Menu (200 lb. Male)
Omelet (1 yolk, 3 whites, 4 oz. ham, tbsp. salsa) 2 Slices Whole Wheat Toast (no butter) 1 Medium Banana 2 Scoops Whey Protein (w/water) 1 Medium Apple 1 tbsp Almond Butter Baked Salmon (6 oz.) Steamed Broccoli (1 cup) Sweet Potato (1 Lg) Whey Protein (2 scoops) Skim Milk (1 cup) Strawberries (1/2 cup) Top Sirloin (6 oz.) Spinach Salad w/mixed vegetables Olive Oil based sugar free dressing (1 tbsp.) Casein Protein w/water (2 scoops) Smoked Almonds (handful) 630 calories 40 g Protein

Meal 1

Meal 2

375 calories 40 g Protein

Meal 3

460 calories 40 g Protein

Meal 4 (post training)

340 calories 48 g Protein

Meal 5

560 calories 40 g Protein 375 calories 43 g Protein 2,740 calories 251 g Protein

Meal 6

Totals

Getting Started: Before you get started on these finishers, take a moment to go over the quick notes that Ive written for you that will help dial you in on how to best use them and how to accelerate your results with them.

There are 17 of these finishers. What you want to do is simply rotate them one after the
other in order to keep your body guessing and continuing to get constant gains

Given the nature of these abdominal workouts being in a circuit format, you will want to
complete them as fast and intensely as you can. That means as little rest as possible between reps, sets, and exercises. This is so that you will stimulate as much muscle as possible as well as keep your heart rate up in order to increase your metabolic rate for greater fat burning

Lets remember one thing about these ab workouts. They are finishers. They are done at
the very end of your training day as a way to finish off your daily training and send you off completely exhausted and conditioned to look good while kicking ass! So because of that we will do them at the very end of our training day. PLUS, if we did them in the beginning, our core lift that requires a tremendous amount of core strength would be jeopardized.

AMRAP denotes doing as many reps as possible in a set period of time (a set)
Get it? Got it? GOOD! Lets get started!!!

1. Timed Pyramid Set:

***[:10 :20 :30 :20 :10 sec. AMRAP]***

a) Sit Ups b) Flutter Kicks c) Crunches d) Plank

2. 5 Rounds
a) Sit Ups (20 reps) b) Throw Downs (20 reps) c) Crunches (20 reps) d) Flutter Kicks (20 reps)

3. Tabata Set
***20 sec. AMRAP followed by 10 sec. of rest*** ***Should last total of 3 minutes and 50 sec*** a) Crunches b) Flutter Kicks c) Sit Ups d) 6 Killers

4. Countdown Set
***Complete sets of descending reps of each exercise from 20 all the way down to 10 reps*** a) Throw Downs (20 19 18 ..12 11 10) b) Flutter Kicks (20 19 18 ..12 11 10) c) Hello Dollies (20 19 18 ..12 11 10) d) 6 Killers (20 19 18 ..12 11 10)

5. 5 Rounds
a) Crunches (20 reps) b) Flutter Kicks (20 reps) c) Sit Ups (20 reps) d) Plank (20 seconds)

6. Tabata Set
***20 sec. AMRAP followed by 10 sec. of rest*** ***Should last total of 3 minutes and 50 sec*** a) Sit Up b) Side Plank (left side) c) Flutter Kicks d) Side Plank (right side)

7. 5 Rounds
a) Throw Downs (30 sec. AMRAP) b) Sit Ups (30 sec. AMRAP) c) 6 Killers (30 seconds)

8. Countdown Set
***Complete sets of descending reps of each exercise from 20 all the way down to 10 reps*** a) Crunches (20 19 18 ..12 11 10) b) Sit Ups (20 19 18 ..12 11 10) c) Flutter Kicks (20 19 18 ..12 11 10)

9. Timed Pyramid Set

***[:10 :20 :30 :20 :10 sec. AMRAP]***

a) Throw Downs b) Plank c) Crunches d) 6 Killers

10. Tabata Set

***20 sec. AMRAP followed by 10 sec. of rest*** ***Should last total of 3 minutes and 50 sec*** a) Sit Ups b) Throw Downs

11. Countdown Set

***Complete sets of descending times doing AMRAP in each time frame*** a) Plank (1 min. 45 sec. 30 sec. 15 sec) b) Side Plank (1 min. 45 sec. 30 sec. 15 sec) c) Side Plank (1 min. 45 sec. 30 sec. 15 sec)

12. 5 Rounds
a) Crunches (50 reps) b) Flutter Kicks (50 reps) c) Plank (50 reps) d) 6 Killers (1 Minute)

13. Pyramid Set

***[:10 :20 :30 :20 :10 sec. AMRAP]***

a) Sit Ups b) Crunches c) Flutter Kicks d) Hello Dollies

14. Tabata Set

***20 sec. AMRAP followed by 10 sec. of rest*** ***Should last total of 3 minutes and 50 sec*** a) Throw Downs b) Flutter Kicks c) Hello Dollies d) 6 Killers

15.High Volume Sets

***Dont move on to next set of exercises until every rep is completed for current set*** a) Sit Ups (100) b) Crunches (100) c) Flutter Kicks (100) d) Hello Dollies (100)

16. 5 Rounds
a) Plank (30 sec.) b) Sit Ups (30 reps) c) Plank (30 sec.) d) 6 Killers (30 sec.)

17. Countdown Set

***Complete sets of descending times doing AMRAP in each time frame*** a) Crunches (1 min. 45 sec. 30 sec. 15 sec) b) Flutter Kicks (1 min. 45 sec. 30 sec. 15 sec) c) Sit Ups (1 min. 45 sec. 30 sec. 15 sec) d) Hello Dollies (1 min. 45 sec. 30 sec. 15 sec)