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I Want Six Pack Abs - 16 Week Transformation

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Tagged as: six pack, bands, transformation, results, lower, body fat, gain, and inspiration

Workout Programs → I Want Six Pack Abs - 16 Week Transformation

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Summary

3 Workouts / 19 Exercises

6% Cardio / 94% Strength Training

Latest Exercisers

Workout Program Description

This is the workout I have just started, it was designed by a guy called Arnel Ricafranca (pictured below after completing the training himself - you should see the before picture! Amazing difference)

Watch all the videos for the workouts on

http://www.iwantsixpackabs.com/my_video_journal.html

Also visit www.theabsforum.com to see many other people doing this exact same routine and see their results and diets and tips etc.

Workouts

I Want Six Pack Abs - Week 1 of 16

I Want Six Pack Abs - Week 2 of 16

I Want Six Pack Abs - Week 3 of 16

Description

Taken from www.iwantsixpackabs.com Videos available of all workouts at http://www.iwantsixpackabs.com/my_video_journal.html All credit go to Arnel Ricafranca.

Suggested Schedule

This workout should be done weekly on:

View Workout Details


Adobe Flash player is required.	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...
	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...

	Split Squats 3 sets: 20 reps, 20 reps, 20 reps Take one large step forward with one leg. Holding this position lower your back knee 1-2 inches from the ground and hold for 1 second. Then press back up to starting position and immediately back down...

	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 ...

	Burpees 3 sets: 15 reps, 15 reps, 15 reps Start in a standing position. Squat down and place your hands on the floor in front of your feet. Put your weight onto your hands and jump your feet back to a push up position. Jump both feet out to t...

	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...