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6 pack in 16 weeksCreated by imandrew
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Summary
2 Workouts / 14 Exercises
22% Cardio / 78% Strength Training
Latest Exercisers
Workout Program Description
This workout has been used in conjunction with a high protein, high
fiber, low fat diet to help you lose at least 16 lbs. or even develop
that much desired six pack in 16 weeks. The workouts are broken down each week and each week is different.
Workouts
6 pack in 16 weeks - Week 1
Description
This workout has been used in conjunction with a high protein, high fiber, low fat diet to help you lose at least 16 lbs. or even develop that much desired six pack in 16 weeks. Week 1 is primarily body weight workouts. sets should be done in super sets combing two of the workouts into one super set(don't stop in between). For example, push-ups and body weight squats should be done in a super set, so you would do 20 push-ups, stand up and do 20 body weight squats, rest for 30 seconds then repeat until you complete all 3 sets.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Push-Ups 3 sets: 20 reps, 20 reps, 20 reps Position yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the g... |
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Body Weight Squats 3 sets: 20 reps, 20 reps, 20 reps Stand with your feet hip width apart. Cross your arms in front of your body. Keeping your weight on your heels bend your knees and lower your hips down. Keep a neutral back and do not let your knees g... |
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Lunges - Dumbbell 3 sets: 20 reps, 20 reps, 20 reps Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you ... |
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Pullups 3 sets: 15 reps, 15 reps, 15 reps Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and ... |
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Body Builders 3 sets: 15 reps, 15 reps, 15 reps Start in a standing position and bend your knees and place your hands on the ground. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up. This sh... |
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Plank Hold Lying face down on the floor tuck your toes into the ground and place your elbows on the ground to the side of your body. Keeping a tight stomach raise your body up off the ground and hold this positi... |
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Interval Training 00:19:00 Warning: Do not perform interval training before resistance training. It can actually cause a negative effect on your routine. 1) Warm up for 4-6 minutes by doing some light jogging. 2) Foll... |
Latest Users
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theknackeEdmund UmmmYeah from houston, Texas (no? sorta i have weight an stuff) |
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silverflamefrom United States |
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thenegro |
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ecrowderrn |
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arron_robfrom Kennesaw, Georgia |
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socrboy4lf |
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pogostick |
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Gatorman29 |
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