My 16 Week Journey to Six Pack Abs Week 14

Workout Routine: Week #14 May 21th Instructions:

All exercises are done in a superset between upper body and lower body.
For example, pushups with hands on the ball (with bands to add resistance)
are supersetted with a jump squat with weights. Do NOT rest within the
superset, but rest 30 seconds after the lower body before repeating the
superset again. Repeat for a total of 2-4 rounds total. Proceed to the next
superset.

Aim for lower reps: 8-15 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: Spiderman Pusups with weighted backpack
A2: Squat with weighted backpack and plate
*Aim for 4-5 rounds

B1: Pushups with weighted backpack
B2: One Leg Squat with rope and weighted backpack
*Aim for 4-5 rounds

C1: Pull-ups with weighted backpack
C2: Forward Lunges with weighted backpack and plate
*Aim for 4-5 rounds

D1: Recline Pull with weighted backpack
D2: Squat Hold with weighted backpack
*Aim for 4-5 rounds

E1: Bicep Curl with rope or using the jungle gym (to add resistance use a weighted backpack)
E2: Pushup Plank with weighed backpack
E3: Reverse crunches
* 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.

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[Excelion333]

I just had this idea today, to do this with barbell squats, I don't have a squat rack so I have to clean and press the weight off the floor then lower it onto my back an then squat and I can't CL&P more than 135lbs right now, so I will start putting weight plates in a backpack so I can squat more without having to CL&P more weight.

[Philhouse88]

SICK!!!!!!!!!!!!!!!!!!!!!!!!! TRICEPS!

[simoncollins23]

Fantastic video I train at home using the same method to train my legs as I have no squat rack. I think this a great way to develop strong muscular legs as the movement is still the same, however the down side is that you cant focus on the hamstrings as much on their own, but its still better than nothing, as long as you keep increasing the weight and keep good form and technique I see no reason why this can not be as effective as using a squat rack however eventually you will need one. :0)

[richards1986]

Weight backpack to max out reps at 12 MAX for intense contractions, builds muscle fast without the use for the gym. Arnel you have it spot on here, and these exercises are much more fun than loose weights and machines. Additionally I am as small as you natural build and i hope to end up with similar results. Im increasing backpack resistance by 2.5kg per week is this too much?