SIX-PACK ABS

Use this Workout Plan

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

FitClick on October 29, 2009

Users:

4,659 (Find someone using this workout plan)

Comments:

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Abs, Lower Back, Thighs, Chest, Shoulders, Triceps, Biceps

Description

This intense six-week training plan includes three total-body circuit strength workouts with abdominal and lower back areas covered at the beginning of the workout. Cardio activity consists of max intensity running workouts.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunch Twists	-	15	0
Knee to Chest Crunches	-	15	0
Side-Ups	-	10	0
Lower Back
Back Extension: Plank Hold with Lift	-	max	0
Back Extension: Ground	-	max	60
Thighs
Barbell Squats	95 lbs.	10	30
Chest
Barbell Bench Press	100 lbs.	10	30
Back
Wide-Grip Front Pulldowns	80 lbs.	10	30
Shoulders
Seated Barbell Front Press	55 lbs.	10	30
Triceps
Triceps Cable Pushdowns	40 lbs.	10	30
Thighs
Leg Extensions	60 lbs.	10	30
Biceps
Standing Barbell Curls	45 lbs.	10	30
Thighs
Lying Leg Curls	45 lbs.	10	120
Barbell Squats	85 lbs.	10	30
Chest
Barbell Bench Press	90 lbs.	10	30
Back
Wide-Grip Front Pulldowns	75 lbs.	10	30
Shoulders
Seated Barbell Front Press	55 lbs.	10	30
Triceps
Triceps Cable Pushdowns	40 lbs.	10	30
Thighs
Leg Extensions	60 lbs.	10	30
Biceps
Standing Barbell Curls	45 lbs.	10	30
Thighs
Lying Leg Curls	40 lbs.	10	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	5	-
Easy Run	2.000 miles	0	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Easy Run	5.000 miles	0	-
Active Rest - Walk (RPE 1)	0.000 miles	1	-
440 yard sprint (1/4 mile)	0.000 miles	0	-
Active Rest - Walk (RPE 1)	0.000 miles	1	-
440 yard sprint (1/4 mile)	0.000 miles	0	-
Active Rest - Walk (RPE 1)	0.000 miles	1	-
440 yard sprint (1/4 mile)	0.000 miles	0	-
Active Rest - Walk (RPE 1)	0.000 miles	1	-
440 yard sprint (1/4 mile)	0.000 miles	0	-
Cool Down	0.000 miles	10	-

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