6 Pack Abs Workout Plan
This is a 4-week program
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DAY 1 Six Pack Abs Chest, Triceps & Lower Abs
DAY 2 Six Pack Abs Legs, Upper Abs, & Obliques
DAY 3 Six Pack Abs Back, Biceps & Lower Abs
DAY 4 Six Pack Abs Shoulders, Upper Abs, & Obliques
1. Pulse up-2x15
2. Scissors kick-2x15
3. Barbell floor wiper-2x15
4. Bench press-2x10
5. Close-grip bench press-2x10
6. Rope tricep pushdown-2x10
7. Clap push-up-3x12
1. Plank-2x1.5 min
2. Side plank 2x1.5 min
3. Cycling Russian twist-2x20
4. Squat-3x10
5. Deadlift-3x10
6. Calf press-3x10
1. Roman chair knee raise-2x15
2. Knee pull-in-2-2x20
3. 360-degree lying leg rotation-2x15
4. Chin-up-3x10
5. Bent-over row-3x10
6. 21's-3x21
1. Medicine ball slam-2x15
2. Medicine ball side throw-2x15
3. Standing medicine ball torso rotation-2x15
4. Military press-3x10
5. Barbell front raise-3x10
6. Dumbbell L lateral raise-3x10
WEEK 1
2X20
2X15
2x10
3x12
3x10
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From exercise.com
WEEK 2
2X20
2X20
2X12
3X12
3X12
WEEK 3
3X15
3X15
2X15
3X15
3X15
WEEK 4
3X20
3X20
2X20
3X20
3X20