Six Week Six-Pack Abs

Workout Name : Six Week Six-Pack Abs

Shared By : JefitTeam VIP

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Intermediate
Downloads / Views : 8531 / 64591

Average Rating

73

Based upon 204 vote(s)

 

Description

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)

Share
ANY Week 1 - 3
Muscle Exercise Name Timer Reps Sets Track

Abs

Weighted Crunches Weighted Crunches 45 sec 30 3 Progress Chart

Abs

Ab Rollout on Knees Ab Rollout on Knees 45 sec 20 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 45 sec 25 3 Progress Chart

Abs

Decline Crunch Decline Crunch 45 sec 20 3 Progress Chart

Abs

Kneeling Cable Pulldown Kneeling Cable Pulldown 45 sec 30 3 Progress Chart
ANY Week 4 - 6
Muscle Exercise Name Timer Reps Sets Track

Abs

Dumbbell Side Bend Dumbbell Side Bend 60 sec 12 4 Progress Chart

Abs

Cable Side Bends Cable Side Bends 60 sec 12 4 Progress Chart

Abs

Weighted Hanging Knee Raise Weighted Hanging Knee Raise 60 sec 20 4 Progress Chart

Abs

Weighted Decline Crunch Weighted Decline Crunch 60 sec 12 4 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 12 4 Progress Chart