abs workout

Want six pack abs in 6 weeks; follow this schedule to get a marvelous six pack abs.

Monday workouts

Chest and Triceps
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Push Ups

Exercise: Wide Grip Barbell Bench Press.

Exercise: Dumbbell Bench Press

Exercise: Close Grip Barbell Bench Press

Exercise: Hammer Grip Incline Dumbbell Bench Press

Exercise: Bench Dips

Exercise: Triceps Pushdowns with V-Bar Attachment

Exercise: Cable Lying Triceps Extensions

Exercise: Triceps Pushdowns with Rope Attachment

Exercise: Close-Grip Bench Presses

Tuesday workouts

Back and abs
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Pull Ups

Exercise: Close Grip Front Lat Pulldowns

Exercise: Bent Over Barbell Rows

Exercise: Seated Cable Rows

Exercise: T Bar Rows

Exercise: Crunches

Exercise: Cable Crunches

Exercise: Leg Pull-Ins

Exercise: Oblique Crunches

Exercise: Knee Raises On Parallel Bars

Wednesday workouts

Cardio

Step Aerobics – one of the most favorite cardio exercises preferred by women. Step Aerobics mainly target your legs, hips and glutes, and can burn approx. 400 calories in 30 minutes.

Bicycling – stationary or outdoors is a great cardio exercises, depending on resistance and speed you can burn 250 to 500 calories in 30 minutes.

Swimming – like cross-country skiing is an excellent cardio exercises as it is a full body exercises. Swimming is a great cross-training for other cardio activities. Doing the breast stroke can burn approx. 400 calories in 30 minutes.

Racquetball – side to side sprinting makes racquetball and excellent cardio exercises. A 145-lb person burns over 400 calories in 30 minutes.

Rock Climbing – is not only a cardio exercises, but also uses arm and leg strength and power. Rock Climbing can burn up to 380 calories in 30 minutes.

Cross-Country Skiing – whether on a machine or outdoors on snow, is an incredible cardio exercises as it involves both upper and lower body. A 145 lb person can burn approx 330 calories in 30 minutes.

Running – Running is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. A 145 LB person can easily burn 300 calories in 30 minutes.

Elliptical Trainer – is an excellent cardio exercises and a great way to build endurance. A 145 LB person can burn about 300 calories in 30 minutes.

Rowing – is both a cardio exercises as well as giving your arms an incredible workout. 145 LB person can burn about 300 calories in 30 minutes.

Walking – Brisk walking is a less strenuous form of cardio exercises. Walking can burn up to 180 calories in 30 minutes. Sprinting, adding hills or an incline can increase amount of calories burned.