My 16 Week Journey to Six Pack Abs Week 16

Workout Routine: Week #16 Instructions:

All exercises are done in a superset between upper body and lower body.
For example, One Arm Pushups are supersetted with a Reverse Lunges
with weighted backpack and plate. Do NOT rest within the superset, but
rest 30 seconds after the lower body before repeating the superset again.
Repeat for a total of 4-5 rounds total. Proceed to the next superset.

Aim for lower reps: 8-12 reps
Aim for 4-5 rounds for each superset
Again, take no more than a 30 second rest in between.

Here is the routine for the week:
Make sure to watch the video several times and observe my form

A1: One Arm Pushups
A2: One Leg Pistol Squat with weighted backpack and rope or using the jungle gym
*Aim for 4-5 rounds

B1: Alligator Pushups with or without weighted backpack
B2: Jump Squat w/ weighted backpack
*Aim for 4-5 rounds

C1: Pull-ups (using a towel) with weighted backpack
C2: One Leg Squat hold with plate
*Aim for 4-5 rounds

D1: Recline Pull with weighted feet elevated on a stability ball
D2: One leg calf raise with weighted backpack and stability ball
*Aim for 4-5 rounds

E1: Upside Down Shoulder press
E3: Tricep Extension with rope or using the jungle gym
(to add resistance use a weighted backpack)
E3: Hammer curl with plate (lean against the wall for support
*Aim for 2 rounds

F1: Ball crunch with fitness bands
F2: Rotational twist with fitness bands
*Aim for 2 rounds


INTERVAL TRAINING TIPS

If you want to maximize your results even more, I suggest that you also incorporate
my 16 week interval training with your exercise routine. The article can be found here:
http://www.iwantsixpackabs.com/my_video_tips/interval_training.html

For example:
Monday: Resistance Training (from the fitness video journal)
Tuesday: Interval Training: Cardio
Wednesday: Resistance Training (from the fitness video journal)
Thursday: Interval Training: Cardio
Friday: Resistance Training (from the fitness video journal)
Saturday: Interval Training: Cardio
Sunday: Rest

EATING TIPS

Make sure to keep following my simple eating tips:
http://www.iwantsixpackabs.com/articles/eating.html

Basic Rules:
Rule #1: Eat smaller meals throughout day.
Rule#2: Consume enough high quality protein every day.
Rule#3: Consume 25-35 grams of fiber each day
Rule#4: Avoid refined sugars and refined grains.
Rule#5: Consume an adequate amount of fat.
Rule#6: Keep yourself hydrated all day.

Category:

Howto & Style

Tags:

• workout routine
• workout program
• how to lose fat
• how to burn fat
• fat burning workout
• fat burning exercise
• workout routines
• workout programs

[edwinallston]

@diepthanhthe no you wouldnt. and his equipments would cost somewhere between 200-500. thats nothing considering that his job is to be a fittness expert.

[diepthanhthe]

damn, I bet he spend a fortune on all of those home workout equipments, I would work out just like like him if I could afford it -.-

[gangstar44]

thank you fella for re posting this.

stupid youtube for deleting the other account.

[MajinGoku55]

ooh shit! you did not get ripped but I still saw your abs ;)

[SquaidsIHave]

@Doobear302 u dont want to do a lot of cardio when ur trying to build muscle mass it wastes a lot of tht energy

[LtLegault]

@LAKEZHOW Ya he does, he has 45 pounds in the book bag when doing push ups or squats, and 25 pounds when doing pull ups.

[LAKEZHOW]

bro nice fuckin video!!! do you have weights in your back pack?

[captainampersand]

awesome workout

[Doobear302]

Do you get a decent cardio work out?