Online Fitness Trainer, Exercise Programs & Workout Routines

SIX-PACK ABS

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
FitClick
Rating:
 Unrated
Created By:
FitClick on October 29, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Abs, Lower Back, Thighs, Chest, Shoulders, Triceps, Biceps
Description
This intense six-week training plan includes three total-body circuit strength workouts with abdominal and lower back areas covered at the beginning of the workout. Cardio activity consists of max intensity running workouts.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunch Twists-150
Knee to Chest Crunches-150
Side-Ups-100
Lower Back
Back Extension: Plank Hold with Lift-max0
Back Extension: Ground-max60
Thighs
Barbell Squats95 lbs.1030
Chest
Barbell Bench Press100 lbs.1030
Back
Wide-Grip Front Pulldowns80 lbs.1030
Shoulders
Seated Barbell Front Press55 lbs.1030
Triceps
Triceps Cable Pushdowns40 lbs.1030
Thighs
Leg Extensions60 lbs.1030
Biceps
Standing Barbell Curls45 lbs.1030
Thighs
Lying Leg Curls45 lbs.10120
Barbell Squats85 lbs.1030
Chest
Barbell Bench Press90 lbs.1030
Back
Wide-Grip Front Pulldowns75 lbs.1030
Shoulders
Seated Barbell Front Press55 lbs.1030
Triceps
Triceps Cable Pushdowns40 lbs.1030
Thighs
Leg Extensions60 lbs.1030
Biceps
Standing Barbell Curls45 lbs.1030
Thighs
Lying Leg Curls40 lbs.10120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-
Easy Run2.000 miles0-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Easy Run5.000 miles0-
Active Rest - Walk (RPE 1)0.000 miles1-
440 yard sprint (1/4 mile)0.000 miles0-
Active Rest - Walk (RPE 1)0.000 miles1-
440 yard sprint (1/4 mile)0.000 miles0-
Active Rest - Walk (RPE 1)0.000 miles1-
440 yard sprint (1/4 mile)0.000 miles0-
Active Rest - Walk (RPE 1)0.000 miles1-
440 yard sprint (1/4 mile)0.000 miles0-
Cool Down0.000 miles10-

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