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Six Week Six-Pack Abs***
Cutting
Intermediate
Machine strength
Plan Details
The Six Week Six-Pack Abs*** routine by rahimrabani is a 13 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
For those looking to build a defined six pack the old fashioned way in six weeks, use this routine to get you the sculpted and defined abs that you have been looking for. Each exercise helps target a different section of the abdominal muscles from the obliques to the lower abs to the whole core. Weeks 1 - 3 : For the first three weeks that you are performing your workout, you are doing ab exercises with more repetitions and less sets. With more repetitions, you are burning more calories and burning fat that is surrounding the abdominal muscles that you are targeting and building. You will perform this set of exercises three days out of the week with focus upon intensity and the amount of reps performed. Exercises - Weighted Crunches - Ab Rollout on Knees - Hanging Leg Raise - Decline Crunch - Kneeling Cable Pulldown *** ( Notes : With the first 3 weeks of the routine, you will be performing the same exercises with the same movements, volume and resistance.) Weeks 4 - 6 : For weeks four through six, you will be increasing the volume and the resistance of the exercises that you are currently performing in this routine. By increasing the resistance and volume, this requires your abdominal muscles to strengthen thus building more defined and fuller abs. This set of exercises are also performed for three days out of the week with the focus upon the volume and resistance of the workout being performed. Exercises - Dumbbell Side Bend - Cable Side Bends - Weighted Hanging Knee Raise - Weighted Decline Crunch - Cable Crunch *** ( Notes : With the final 3 weeks of the routine, there is more focus on performing each repetition to its fullest with added weight to each exercise to build size and strength You want to keep a controlled pace at all times and focus on the contraction on the muscles during each rep)
Routine detail
Mon
Chest day
Est. 103 min
7 exercises
Barbell Bench Press
6 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Treadmill Running
3 Sets
Any
Week 1 - 3
Est. 71 min
8 exercises
Cable Kneeling Crunch
4 Sets x 30 Reps
Hanging Leg Raise
3 Sets x 25 Reps
Barbell Seated Twist
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 30 Reps
Plank
3 Sets
Barbell Ab Rollout (Kneeling)
5 Sets x 20 Reps
Decline Crunch
3 Sets x 20 Reps
Weight Plate Rotation
3 Sets x 15 Reps
Any
Shoulders
Est. 57 min
7 exercises
Cable Rope Face Pull
4 Sets x 15 Reps
Cable Deltoid Raise
4 Sets x 15 Reps
Dumbbell Seated Dublin Press
3 Sets x 15 Reps
Leverage Shoulder Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 15 Reps
Any
Arm
Est. 73 min
9 exercises
Barbell Preacher Curl
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Preacher Curl
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 15 Reps
Any
Back
Est. 93 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 15 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Treadmill Running
3 Sets
Leverage Machine Iso Row
3 Sets x 15 Reps
Any
Back and arms
Est. 144 min
12 exercises
Treadmill Running
3 Sets
Cable Shoulder Extension
3 Sets x 15 Reps
Back Hyperextension
4 Sets x 15 Reps
Pull-Up
4 Sets x 15 Reps
Barbell Deadlift
4 Sets x 15 Reps
Machine T Bar Reverse Row
3 Sets x 15 Reps
Cable V Bar Pulldown
4 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Cable Dual Overhead Curl
3 Sets x 15 Reps
Leverage Machine High Row
4 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 15 Reps
Any
Legs 2
Est. 118 min
7 exercises
Treadmill Running
3 Sets
Dumbbell Squat
5 Sets x 15 Reps
Barbell Lunge
5 Sets x 15 Reps
Barbell Side Split Squat
5 Sets x 15 Reps
Barbell Glute Bridge
5 Sets x 15 Reps
Single-Leg Glute Bridge
5 Sets x 15 Reps
Machine Single-Leg Press
3 Sets x 15 Reps
Any
Chest and arms
Est. 136 min
12 exercises
Treadmill Running
3 Sets
Barbell Bench Press
5 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Leverage Decline Chest Press
4 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Leverage Incline Chest Press
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Dumbbell Incline Tricep Extension
3 Sets x 15 Reps
Cable One-Arm Tricep Extension (Kneeling)
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Dumbbell Tricep Kickback
3 Sets x 15 Reps
Any
Back 3
Est. 67 min
9 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 15 Reps
Leverage Machine Iso Row
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Rope Lat Pulldown
3 Sets x 15 Reps
Cable Standing Row
3 Sets x 15 Reps
Barbell Row
3 Sets x 15 Reps
Cable Squat Curl
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Any
Legs
Est. 110 min
7 exercises
Treadmill Running
3 Sets
Barbell Squat
5 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 8 Reps
Barbell Clean Deadlift
5 Sets x 15 Reps
Barbell Front Squat
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Any
Shoulder and arm
Est. 142 min
13 exercises
Dumbbell Shoulder Press
4 Sets x 15 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Front Raise
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Barbell Upright Row
4 Sets x 15 Reps
EZ Bar Tricep Extension
3 Sets x 15 Reps
Weighted Bench Dip
4 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 15 Reps
Cable Tricep Kickback
3 Sets x 15 Reps
Treadmill Running
3 Sets
Any
Insanity
Est. 140 min
3 exercises
Rowing
3 Sets
Stationary Bike
3 Sets
Boxing
3 Sets
Any
Week 4 - 6
Est. 38 min
5 exercises
Dumbbell Side Bend
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 12 Reps
Weighted Hanging Knee Raise
3 Sets x 20 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
