20-min Gym Beast Abs
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Full Workout Routine
Decline Ab raises Round 1
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SET 1
Try to get as close to 20 reps as possible. Perfect technique: 1) Do not come all the way up. Use about two-thirds of the full range of motion to keep more tension on your abs. 2) Keep your feet and hip flexors as relaxed as possible. Avoid pulling yourself up with your legs. Focus on keeping your quads relaxed throughout the movement and lifting your torso by contracting your abs. Control every rep. Focus on feeling your upper and lower abs working rather than simply trying to complete the movement. 3) How to breathe: Inhale as you lower your body. At the bottom, brace and squeeze your abs while holding your breath briefly. As you come back up, exhale forcefully at the top.
Reps: 15 - 20 -
Rest: 1 m
I’m an IFBB Pro competing in the 212 division, with 12 years of training experience and 6 years dedicated specifically to bodybuilding. In 2025, I won the Prague Pro, earning my qualification for the Mr. Olympia stage. Over the years, I’ve built my approach around hard training, consistency, proper execution, and learning what actually works in practice. On this channel, I’ll share my workouts, training methods, programs, and the experience I’ve gained throughout my journey from years in the gym to competing at the professional level.
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