My 16 Week Journey to Six Pack Abs Week 15

Workout Routine: Week #15 May 28th 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: Reverse Lunges with weighted backpack and plate
*Aim for 4-5 rounds

B1: Elevated Pushups with weighted backpack
B2: Band Squat and press w/ weighted backpack
*Aim for 4-5 rounds

C1: Pull-ups with weighted backpack
C2: Squat (small range of motion) with weighted backpack and plate
*Aim for 4-5 rounds

D1: Recline Pull with weighted backpack (feet elevated)
D2: One leg calf raise with weighted backpack and plates or dumbbell
*Aim for 4-5 rounds

E1: Tricep Extension with rope or using the jungle gym
(to add resistance use a weighted backpack)
E2: Ball Plank (feet elevated) with weighed backpack
E3: Ball crunch with 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

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

[BuildATurtleFence]

So in like 16 weeks of hard training ( everyday like 1-2 hours ) you can get a viseble six pack when you start from nothing im 1.80 cm and im 56 kilo i have a small six pack bu that becuase im verry skinny do you think i can gain weight with the proper food dieat and work out ?