Not suggesting it for women, but men who are used to working out or just people who know what they're doing and how not to injure themselves in exercise:
I was watching the Avatar and this happened, He Inspired me to start my own ABS, Thank you Uncle Iroh
4 Killer Traps Workout For Bigger Shoulders
In my ABS workout plan has 10 exercises, I do each and every exercise with 3 sets and do 10 reps for every exercise set. I always focus on how I complete my exercise sets, because a right technique will help you to grow as muscle fast.