What to do now?
When you’ve finished all three phases of the abercrombie workout you have two options as to what you want to do. If you want to continue building more muscle and working towards the male fitness model physique you can cycle between the second and third phase of the abercrombie workout. The best plan would be to spend two months on one phase before switching to the other. By doing this you’ll be able to maximize your overall size and strength gains.
On the other hand if you’re happy with your physique you can do something known as a maintenance workout. A maintenance workout is designed to maintain your gains but at the same time not make any more progress. The following is the maintenance program for the abercrombie male fitness model workout:
Monday
| Exercise |
Sets |
Reps |
| Skull Crushers |
3 |
10 |
| Bicep Curls |
3 |
10 |
| Rope Pull-Downs |
3 |
10 |
| Pull-Ups |
3 |
10 |
| Dips |
3 |
10 |
| Wide Grip Pull-Ups |
3 |
10 |
| Seated Rows |
3 |
10 |
Wednesday
| Exercise |
Sets |
Reps |
| Bench Press |
3 |
10 |
| Overhead Dumbbell Press |
3 |
10 |
| Flat Bench Dumbbell Flys |
3 |
10 |
| Lateral Dumbbell Raise |
3 |
10 |
| Barbell Shrugs |
3 |
10 |
| Forearm Curls |
3 |
Failure |
| Yoga Ball Crunches |
3 |
Failure |
Friday
| Exercise |
Sets |
Reps |
| Squats |
3 |
10 |
| Calf Raises |
3 |
10 |
| Leg Extensions |
3 |
10 |
| Weighted Crunches |
3 |
10 |
| Hanging Knee Raises |
3 |
10 |
| Abdominal Bicycle |
3 |
10 |
Cardio Routine Daily Schedule
| Day |
Time |
Length |
| Monday |
Pre-Workout |
10-15 mins |
| Tuesday |
Morning |
30 mins |
| Wednesday |
Pre-Workout |
10-15 mins |
| Thursday |
Morning |
30 mins |
| Friday |
Pre-Workout |
10-15 mins |
| Saturday |
Morning |
30 mins |
| Sunday |
Morning |
30 mins |
*During the maintenance workout use the diet guide and supplement guide from the first phase of the fitness model workout.