My 16 Weeks Journey To Six Pack Abs Week 6

March 26th , Week 6- M, W, F (3x per week)
Workout Routine:

RESISTANCE TRAINING

It is now week 6. That means that I only have 10 more weeks left before I reveal my six pack abs. I am feeling a lot stronger today compared to my first week.




Below is my week 6 workout routine. Follow the form from the video.

Circuit Training Exercises

Band Press
Box Jump:
Band Row:
Step up: w/o band
Bench dip
Walking Lunges (w/ weights)
Tricep Extension (behind head)
Toe Touch (Ab crunch)
One arm standing concentration curl

Circuit training is an excellent way to improve mobility, strength and stamina. This circuit training format utilizes a group of 8 strength exercises that are completed one exercise after another with little or no break. Each exercise is performed for a prescribed amount of time before moving on to the next exercise. The exercises within each circuit are separated by brief, timed rest intervals, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective.

Beginner:

· 30 seconds per exercise

· 30 second break in between:

· Total number of circuits: 2-3

Intermediate:

· 45 seconds per exercise

· 15 second break in between

· Total number of circuits: 3-4

Advance:

· 60 seconds per exercise

· 10 second break in between

· Total number of circuits: 3-4

Example for a beginner: Do chest press for 30 seconds (whatever amount you can complete), followed by 30 second break. Next, perform box jump for 30 seconds (whatever amount you can complete) followed by a 30 second break. Repeat until the last exercise (One arm standing concentration curl) and go back to band pres again; for a complete a total of 2-3 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.

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