six pack abs week 6 by mkannan1411


How to get six pack abs - weekly Routines

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									Instant Workouts                                                                     Page 1 of 5

                   Download Week 6 Workout Details                        Print
                   PDF                                                   Workout

                           1a - Pullup                        Sets Reps Weight/
                           1) Position hands wider than                 Resistance
                           shoulder width apart with          1     20 Bodyweight
                           overhand grip (palms facing        2     15 Bodyweight
                           forward).                          3     12 Bodyweight
                           2) Start position: Hang with
                           arms fully extended and
                           elbows facing away from body.
                           Feet may be crossed with
                           knees bent.
                           3) Pull body up until bar is
   below chin level.
   4) Return to start position.
   5) Remember to keep the movement controlled with
   the body stable to minimize momentum and body sway.
   If the bar is too high, it is advisable to use a step to
   ensure proper hand placement as well as safety.

   Trainer's comments:
                           1b - Deep Squat (barbell)         Sets Reps Weight/
                           1. Grasp bar with overhand                  Resistance
                           grip (palms forward) and          1     20   Light
                           slightly wider than hip width     2     15  Medium
                           apart. Step under bar and
                                                             3     12   Heavy
                           position bar across posterior
                           deltoids at middle of trapezius
                           (as shown). DO NOT rest bar
                           on neck. Lift elbows up, pull
                           shoulder blades together, and
                           lift chest up to create a “shelf”
   for the bar.
   2. Start position: Using the legs, remove bar from rack.
   Stand with feet slighter wider than hip width apart.
   Back should be straight in a neutral position.
   3. Lower body by flexing at the hips and knees. Upper
   body can flex forward at the hips slightly (~5°) during
   movement. Be sure to “sit back” so that knees stay
   over the feet.
   4. Once thighs are below parallel to floor, return to
   start position.
   5. Remember to keep head and back straight in a
   neutral position - hyperextension or flexion may cause
   injury. Keep weight over the middle of foot and heel,
   not the toes.
   6. DO NOT allow knees to go past the big toe or deviate
   medially or laterally throughout movement. Keep
   abdominals tight throughout exercise by drawing
   stomach in toward spine.                                          11/2/2009
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                            1c - Bench Press                   Sets Reps Weight/
                            (dumbbell)                                   Resistance
                            1) Sit in an upright position on   1     20   Light
                            a flat bench with a DB in each     2     15  Medium
                            hand. (You may rest each DB
                                                               3     12   Heavy
                            on the corresponding thigh.)
                            2) Start position: Lie onto your
                            back and bring the DB’s to
                            your shoulders. Press the DB’s
                            up directly above the chest
                            with palms facing forward.
   3) Lower the DB’s keeping your forearms perpendicular
   to the floor and your hands aligned at the mid chest
   4) Let your upper arms go slightly past parallel to the
   floor and press the DB’s up to the start position.
   5) To end the exercise, place the DB’s on shoulders and
   return to the seated upright position.

                            2a - Supine Bodyweight             Sets Reps Weight/
                            Row                                          Resistance
                            1. Start by grabbing onto a bar    1     20 Bodyweight
                            and placing your feet on a         2     15 Bodyweight
                            bench or stool.
                                                               3     12 Bodyweight
                            2. Keeping your body straight
                            pull yourself up until your
                            chest reaches the bar.
                            3. Now lower your body and
                            return to the starting position.
                            4. Repeat for the desired

                              2b - Single Leg Hip              Sets Reps Weight/
                              Extension on Ball                          Resistance
                              1. Assume back lying position    1     20 Bodyweight
                              on floor. Place hands at sides         per
                              with palms down on floor.             side
                              2. Start position: Place one     2     15 Bodyweight
                              heel on top of Flexaball with          per
                              knee slightly bent.                   side
                              3. Raise hips off floor by
                                                               3     12 Bodyweight
                              pressing one heel into ball.
                              4. Return to start position.
   5. To increase difficulty, raise and extend arms above

                            2c - Standing Dumbbell             Sets Reps Weight/
                            Upright Row                                  Resistance
                            1. Stand with feet shoulder        1     20   Light
                            width apart                        2     15  Medium
                            2. Start position: Grasp DB’s
                                                               3     12   Heavy
                            with an overhand grip (palms
                            down). Arms should hang                                           11/2/2009
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                              down to front with elbows
   slightly bent.
   3. Raise DB’s by pulling elbows towards the ceiling and
   pull barbell to chest level.
   4. Return to start position.
   5. Remember to keep back and head straight in a
   neutral position - hyperextension or flexion may cause
   injury. Keep shoulders stabilized by squeezing shoulder
   blades together throughout movement.

                             3a - Seated Dumbbell                Sets Reps Weight/
                             Arnold Press                                  Resistance
                             Sit upright holding two             1     15   Light
                             dumbells.                           2     12  Medium
                             Start position: Position DB’sl to
                                                                 3     10   Heavy
                             ear level with an overhand grip
                             (palms facing back).
                             Press hands up and out
                             laterally above head keeping
                             wrists over the elbows and
                             arms moving parallel to body
   at all times. Rotate hand during movement so that your
   palms are back facing forward at the top of the
   Return to start position.
   Remember to keep back and head straight in a neutral
   position - hyperextension or excessive flexion may
   cause injury.
   Repeat with other arm.

                             3b - Dumbbell Curl (two             Sets Reps Weight/
                             arms)                                         Resistance
                             1) Stand with feet shoulder         1     15   Light
                             width apart and knees slightly      2     12  Medium
                             bent or sit in upright position.
                                                                 3     10   Heavy
                             2) Start position: Grasp DB’s
                             with underhand grip (palms
                             facing forward) and allow arms
                             to hang down at sides. Elbows
                             should be close to sides.
                             3) Flex at the elbows and curl
   DB’s up to approximately shoulder level. Keep elbows
   close to sides throughout movement. This exercise may
   be done one arm at a time.
   4) Return to start position.
   5) Remember to keep back and head straight in a
   neutral position throughout movement. Shoulders
   should be stabilized by squeezing shoulder blades
   together slightly - only the elbow joint should be

                             3c - Skull Crushers                 Sets Reps Weight/
                             1. Start by lying on a bench                  Resistance                                             11/2/2009
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                            and holding a bar above your       1    20    Light
   chest.                                                      2    15   Medium
   2. Keeping your elbows stationary bend your elbows so       3    12   Heavy
   that the bar comes down to your forehead level.
   3. Stop the bar just short of your forehead and then
   extend your arms to the extended position.
   4. Repeat for the suggested repetitions.

                            4a - Burpees                       Sets Reps Weight/
                            1. From a standing position,                 Resistance
                            jump as high as possible and       1     20 Bodyweight
                            land down on your feet with        2     15 Bodyweight
                            your hands on the ground.
                                                               3     12 Bodyweight
                            2. Kick your feet back. For a
                            moment you will be in a push
                            up position and jump back up
                            again as fast as possible.
                            3. Repeat for the required

                            4b - Alternating Toe Touch Sets Reps Weight/
                            1. Start position: Lie back onto      Resistance
                            floor or bench with feet up into 1 30 Bodyweight
                            the air. Head should be in a     2 25 Bodyweight
                            neutral position with a space
                                                             3 20 Bodyweight
                            between chin and chest.
                            2. Leading with the chin and
                            chest towards the ceiling,
                            contract the abdominal and
                            raise shoulders off floor or
                            bench. Extend one arm and
   reach for the opposite foot. Return to start position and
   repeat with other hand.
   Remember to keep head and back in a neutral position.
   Hyperextension or flexion may cause injury. To increase
   resistance, hold medicine ball in hands. To decrease
   resistance, position hand closer towards body

                             4c - Alternating Superman         Sets Reps Weight/
                             1) Lie face down on floor with              Resistance
                             arms extended overhead. You       1     20 Bodyweight
                             may place a rolled towel under    2     15 Bodyweight
                             forehead to clear face from
                                                               3     12 Bodyweight
                             2) Raise right arm and left leg
                             4-8 inches off floor.
                             3) Lower and raise alternate
                             opposite arm and leg.
                             Remember to keep head and
   back in a neutral position. Shoulders and hips should                                           11/2/2009
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   remain squared throughout movement.

   All Exercises Are Done In Tri-Sets.

   For example: Perform 1a then move immediately to 1b and then
   move immediately to 1c and then take 1 minute break.

   Repeat for a total of 3 sets before moving to the next tri-set.

   1a: Pull up - 20, 15, 12 reps
   1b: Barbell Squat - 20, 15, 12 reps
   1c: Dummbell Press - 20, 15, 12 reps
   (Take 1 minute break after 1c then repeat 1a, 1b, 1c for a total of 3 sets)

   2a: Recline Pull (overhand) or Band Row - 20, 15, 12 reps
   2b: 1 Leg Hip Bridge - 20, 15, 12 reps per side
   2c: Dumbbell Upright Row - 20, 15, 12 reps
   (Take 1 minute break after 2c then repeat 2a, 2b, 2c for a total of 3 sets)

   3a: Arnold Press - 15, 12, 10 reps
   3b: Hammer Curl - 15, 12, 10 reps
   3c: Skull Crusher - 20, 15, 12 reps
   (Take 1 minute break after 3c then repeat 3a, 3b, 3c for a total of 3 sets)

   4a: Burpees Jump2 - 20, 15, 12 reps
   4b: Toe Touch - 30, 25, 20 reps
   4c: Superman - 20, 15, l2 reps
   (Take 1 minute break after 4c then repeat 4a, 4b, 4c for a total of 3 sets)

   Interval Training For Week 6                      Meal Plans For Week 6

   Complete 4 rounds, 4x's per week.                 Here is a quick link to access
   Total time: 19 minutes per session                the printable 7 Day Meal Plans
   (including the warm up and cool down).            section.
   You can perform this during your non-
   training days or right after your weight          If you don't know which to
   lifting.                                          choose, make sure you use this
                                                     Calorie Calculator.
   Learn About Interval Training                                           11/2/2009

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