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  1. #1
    Super Moderator JefitTeam's Avatar
    Join Date
    Dec 2012
    Posts
    163

    [3 days/week][Cutting][Intermediate] Six Week Six-Pack Abs

    • [URL='http://www.jefit.com/routines/workout-routine-database.php?id=19113']http://www.jefit.com/routines/routine/workout-routine-database.php?id=19113[/URL]
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  2. #2

    No six pack after 6 weeks

    Did not get the six pack in six weeks. Definately reduced belly fat, but too little.

    Overview of the 6 week I did:

    Weeks 1-3:
    - Weighted Crunches - did all 30 reps each set
    - Ab Rollout on Knees - did all 20 reps each set
    - Hanging Leg Raise - mostly did 10 out of 25 reps
    - Decline Crunch - mostly did 10 out of 20 reps
    - Kneeling Cable Pulldown - did all 30 reps each set

    What I found difficult is to hang on with Hanging Leg Raise after 10 resp, could be due to my 90 kg body weight, so had to replace 10 with Sitting Leg Tucks.

    Decline Crunch - 20 reps also too difficult, so did 10-12.

    Weeks 4-6:
    - Dumbbell Side Bend - did all 12 reps to both sides
    - Cable Side Bends - did all 12 reps to both sides
    - Weighted Hanging Knee Raise - too difficult, so did the Hanging Leg Raise without weight and still managed 10 reps out of 20
    - Weighted Decline Crunch - used 10 kg weight, did 10 out of 12 reps
    - Cable Crunch - did all 12 reps each set

    Weighted Hanging Knee Raise - had to skip the weight

    Finally giving 2 out of 5 stars since saw some improvement, but some of the exercises were too difficult and didn't get a six pack in 6 weeks.

  3. #3
    Junior Member
    Join Date
    Jul 2016
    Posts
    5
    How about diets? Although I can't restrict my mouthful.

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