Revealed: Taylor Lautner’s 8-Pack Ab Workout


From a bony yet athletic teenager of 140 pounds as Shark Boy to the all buffed up werewolf in the Twilight Saga, Taylor Lautner is one ideal example of exceptional determination and will power. His early school days were interluded with his school mates bullying him for his flop stint as an actor, but he channeled all his rage and frustration positively in his Martial Arts class.Having such background provided Lautner the foundation he needed of a strong core to build his 8-pack abs which became the center of all discussions after the release of Eclipse. But, did you know the Director, David Slade was planning on dropping him from the series, after the first movie (Twilight), because he was too lean to play the werewolf that his character was to become in the coming adaptations? Surprising right, why he still retained him?!

It all became possible when this 5’10” hunk decided to show director what he is made of. An iron will. With proper diet and targeted exercise, he gained more than 30 lbs of muscle in one year, and the result was for all to see.

What follows now is his workout routine of a month. You can choose to follow it or design your workout based on it.

The Workout Routine for a body like Jacob Black

Week 1

DAY

TARGET

EXERCISE

REPS

SETS

REST (min.)

1

Chest & Triceps

Bench Press, Cable Crossover, Dumbbell Fly, Decline Dumbbell Bench Press, Tricep Dip Machine, Behind Head Skull crusher, V-Bar Tricep Pushdown, Standing Overhead Dumbbell Tricep Extension

3

6

1.0

2

Back & Biceps

Bent Over Row, Seated V-bar Cable row, Lying T-bar Row, Renegade Push Up, Alternating Hammer curl, Close Grip EZ-bar Curl, Dumbbell curl and Twist, Preacher Curl

3

6

1.0

2

Back & Biceps

Cable Crunch, V-Up

3

10

1.0

3

Legs

Straight-Leg Deadlift to Row, Power Clean and Press, Squat, Barbell Lunge

3

6

1.0

3

Legs

Treadmill Jogging

10 min

0.0

3

Legs

Ab Roller, Frog Sit up

3

10

1.0

4

Shoulders

Military Press, Bent-Over Dumbbell Rear Delt Raise with Head on Bench, Alternating Lateral Raise with Static Hold, Alternating Dumbbell Front Raise, Shrug

3

6

1.0

5

Abs

Swiss Ball Pike, Swiss Ball Hamstring Curl, Reverse Crunch, Roman Chair Leg Raise, Ab Plate Twist

3

6

1.0

Week 2

DAY

TARGET

EXERCISE

REPS

SETS

REST (min.)

1

Chest & Triceps

Bench Press, Cable Crossover, Dumbbell Fly, Decline Dumbbell Bench Press, Tricep Dip Machine, Behind Head Skull crusher, V-Bar Tricep Pushdown, Standing Overhead Dumbbell Tricep Extension

3

8

1.0

2

Back & Biceps

Bent Over Row, Seated V-bar Cable row, Lying T-bar Row, Renegade Push Up, Alternating Hammer curl, Close Grip EZ-bar Curl, Dumbbell curl and Twist, Preacher Curl

3

8

1.0

2

Back & Biceps

Cable Crunch, V-Up

3

12

1.0

3

Legs

Straight-Leg Deadlift to Row, Power Clean and Press, Squat, Barbell Lunge

3

8

1.0

3

Legs

Treadmill Jogging

15 min

0.0

3

Legs

Ab Roller, Frog Sit up

3

12

1.0

4

Shoulders

Military Press, Bent-Over Dumbbell Rear Delt Raise with Head on Bench, Alternating Lateral Raise with Static Hold, Alternating Dumbbell Front Raise, Shrug

3

8

1.0

5

Abs

Swiss Ball Pike, Swiss Ball Hamstring Curl, Reverse Crunch, Roman Chair Leg Raise, Ab Plate Twist

3

15

1.0

Week 3

DAY

TARGET

EXERCISE

REPS

SETS

REST (min.)

1

Chest & Triceps

Bench Press, Cable Crossover

4

6

1.0

1

Chest & Triceps

Dumbbell Fly, Decline Dumbbell Bench Press, Tricep Dip Machine, Behind Head Skull crusher, V-Bar Tricep Pushdown, Standing Overhead Dumbbell Tricep Extension

4

8

1.0

2

Back & Biceps

Bent Over Row, Seated V-bar Cable row, Lying T-bar Row, Renegade Push Up, Alternating Hammer curl, Close Grip EZ-bar Curl, Dumbbell curl and Twist, Preacher Curl

4

6

1.0

2

Back & Biceps

Cable Crunch, V-Up

4

10

1.0

3

Legs

Straight-Leg Deadlift to Row, Power Clean and Press, Squat, Barbell Lunge

4

4

1.0

3

Legs

Treadmill Jogging

15 min

0.0

3

Legs

Ab Roller, Frog Sit up

4

10

1.0

4

Shoulders

Military Press, Bent-Over Dumbbell Rear Delt Raise with Head on Bench, Alternating Lateral Raise with Static Hold, Alternating Dumbbell Front Raise, Shrug

4

6

1.0

5

Abs

Swiss Ball Pike, Swiss Ball Hamstring Curl, Reverse Crunch, Roman Chair Leg Raise, Ab Plate Twist

4

12

1.0

Week 4

DAY

TARGET

EXERCISE

REPS

SETS

REST (min.)

1

Chest & Triceps

Bench Press, Cable Crossover, Dumbbell Fly, Decline Dumbbell Bench Press, Tricep Dip Machine, Behind Head Skull crusher, V-Bar Tricep Pushdown, Standing Overhead Dumbbell Tricep Extension

4

8

1.0

2

Back & Biceps

Bent Over Row, Seated V-bar Cable row, Lying T-bar Row, Renegade Push Up, Alternating Hammer curl, Close Grip EZ-bar Curl, Dumbbell curl and Twist, Preacher Curl

4

8

1.0

2

Back & Biceps

Cable Crunch, V-Up

4

12

1.0

3

Legs

Straight-Leg Deadlift to Row, Power Clean and Press, Squat, Barbell Lunge

4

6

1.0

3

Legs

Treadmill Jogging

20 min

0.0

3

Legs

Ab Roller, Frog Sit up

4

12

1.0

4

Shoulders

Military Press, Bent-Over Dumbbell Rear Delt Raise with Head on Bench, Alternating Lateral Raise with Static Hold, Alternating Dumbbell Front Raise, Shrug

4

8

1.0

5

Abs

Swiss Ball Pike, Swiss Ball Hamstring Curl, Reverse Crunch, Roman Chair Leg Raise, Ab Plate Twist

4

15

1.0

Taylor Lautner’s Diet Tips

Diet, as we all know, is extremely important. In order to gain muscle weight, Taylor Lautner worked along this equation:

  • (Number of workout hours per week + 9.5) X Goal weight = Ideal number of daily calories
  • Daily intake of protein (in gram) = Goal weight
  • Daily intake of fat (in gram) = Goal weight/2

However, I must warn you, if you continue following this regime, you’ll get great results in first two months, but will eventually hit a plateau. So, I suggest you read: Plateau Busting Workout Tips From Celebrities

Suggested Reading

1. Skinny Guy’s Guide to Gaining Muscle Fast

2. Whey Protein – Complete Guide to Protein Supplements

3. Complete Workout Encylopedia by Workout Trends

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