Six Pack Training

owner — Thu, 04 Feb 2010 01:06:31 +0000

In the training schedule, the most important is regular and equitable for all the muscle you have, although the aim is to form the Six Pack.
Try less than in session 1, big muscles get 9-12 sets of small muscles of the core and get a core set 6-8. Then order the big muscles first and smaller muscles, unless you train 5x a week so you can split apart as in the example below.
Another thing to note is that in practice is a break between sets is 1-2 minutes. This is very important to keep pumping and muscles expand during exercise. Thus the total time spent in the weight training 1 session 45-60 minutes in enough. Examples of training pattern :

MONDAY
Chest
Flat Barbell Press 4 sets x 10-12reps
Incline Barbell Press 3 sets x 10-12reps
Dumbbell Flies 4 sets x 10 – 12reps
Cable Crossover 3 sets of 10-12reps

Abdominal
Center Crunch 4 sets x 15-20reps

Cardio
Treadmill (brisk walk) 20-30 minutes

TUESDAY
BACK
Lat Pull Down 4 sets x 10-12reps
Seated Cable Row 4 sets x 10-12reps
Deadlift 4 sets x 10-12reps
Straight Arm Pull Down 3 sets x 10-12 reps

Abdominal
Lying Leg Raise 4 sets x 15-20reps

Cardio
Treadmill (brisk walk) 20-30 minutes

WEDNESDAY OFF

THURSDAY
Shoulder
Overhead Barbell Press 4 sets x 10-12reps
Side Lateral Raise 3 sets x 10-12reps
Barbell Front Raise 3 sets x 10-12reps
Bent Over Lateral Raise 3 sets x 10-12reps
Shrug Barbell 4 sets x 10-12res

Abdominal
Center Crunch 4 sets x 15-20reps

Cardio
Treadmill (brisk walk) 20-30 minutes

FRIDAY
Legs
Squat 4 sets x 10-12reps
Leg Curl 4 sets x 10-12reps
Leg Extension 4 sets x 10-12reps
Standing Calf Raise 4 sets x 10-12reps

Abdominal
Side Crunch 4 sets x 15-20reps

SATURDAY
Triceps
Skull Crusher 4 sets x 10-12reps
Reverse Grip Press Down 3 sets x 10-12reps

Biceps
Concentration Curl 4 sets x 10-12reps
Hammer Curl 3 sets x 10-12reps

Abdominal
Lying Leg Raise 4 sets x 15-20reps

Cardio
Treadmill (brisk walking) 20-30 minutes

WEEK OFF

Note:
Training schedule can be customized with your time. Try weight training a week at least 3x a week. The correct sequence is used to a new weight training cardio exercise to optimize fat burning. Schedules and days of training can be adjusted with the time available. Failure is the last repetition maximum that can be lifted with good form. Note that a break between sets is 1 minute. Treadmill to get into fat-burning zone is a zig zag, ie brisk walking 2 minutes and 1 minute run.Can also be done with the technique of continuous brisk walking for 20 minutes constantly.

Abdominal Exercises

Abdominal exercises abdominal muscles to create is to increase the burden on our training, so that the abdominal muscles will be stimulated to grow and thicker. Variations of both abdominal exercises using tools such as:
Cable Crunch
Decline Bench Crunch
Hanging Knee Raise
Hanging Leg Raise
Standing Oblique Cable Crunch
Ab Wheel
Rope Crunch
Swiss-Ball Roll Out
Variations of both abdominal exercises that do not use tools such as:
Reverse Crunch
Scissor Kick
Curl Up
Side Jackknife
Straight-Leg Crunch
Hip Thrust
Crossover Crunch
Leg Raise
Twisting Crunch
Seated Knee-Up

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Six Pack Training