How To Get Six Pack Abs (week 4 to Week 6)

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"6 "ab "home "six "workout Abs" Exercise Fitness Pack Program" Training"
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  • By: fitnessvip
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  • Updated: 08-Sep-09
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  • Added: 11-Dec-08

Get the six pack abs formula at Fitness Band: To Get Six Pack Abs (week 4 to week 6)

All exercises are done in supersets. For example, Standard Pushup are supersetted with Prison Squat. Do NOT rest within the superset (between pushups and squats), but rest for the recommended rest time after squat before repeating the superset.

For example: Perform Pushup followed by Prison Squat and then take the recommended "rest time" Repeat for a total of the recommended rounds before moving to the next "superset."

Six Pack Abs Formula Week 1 to Week 3

1a: Pushup
1b: Prison Squat

2a: Band Row
2b: Forward Lunge

3a: Shoulder Press
3b: Side Lunge

4a: Tricep Pushdown
4b: Bicep "Band" Curl

5a: Plank
5b: Mountain Climber

Six Pack Abs Formula Week 4 to Week 6

1a: Band Press
1b: Overhead Squat

2a: Lat Pulldown
2b: Overhead Split Squat

3a: Y Deltoid Raise
3b: Prison Squat

4a: Overhead Tri-Extension
4b: Bicep Curl

5a: Reverse Plank
5b: Side Plank

Six Pack Abs Workout Schedule:

Perform each week 3x per week.
For example: Monday, Wednesday, Friday.

Week 1: 15 seconds work
30 seconds break in between

Week 2: 20 seconds work
30 seconds break in between

Week 3: 30 seconds work
25 seconds break in between

Week 4: 40 seconds work
25 seconds break in between

Week 5: 50 seconds work
20 seconds break in between

Week 6: 60 seconds work
20 seconds break in between

Get the Six Pack Abs Formula at

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Comments on

How To Get Six Pack Abs (week 4 to Week 6)

16 Comments | Add Comment
  • Why

    Would someone with access to a weight room like that do these goofy exercises? All they are is weightlifting exercises without the weights. Incidentally, 2b is technically a lunge, not a squat.

    By stykman22 1229309069 Reply Spam Moderate Up Moderate Down
  • Guess...

    Guess...

    By fitnessvip [Affiliate User] 1229099583 Reply Spam Moderate Up Moderate Down
  • Thank you!!!

    Thank you!!!

    By fitnessvip [Affiliate User] 1229099507 Reply Spam Moderate Up Moderate Down
  • Cool anyway. ...

    Cool anyway.

    Keep up the videos man... very inspiring.

    By rsc68 [Affiliate User] 1229091050 Reply Spam Moderate Up Moderate Down
  • im suprised ur ...

    im suprised ur still talking to me, seeing ur trying to show that u have more intellengce and maturity than me but clearly u dont. oh and ur wrong b/ci interact with way more ppl than u everyday F*g , so u can go home and S**k ur mothers C**k .

    By jimmyjam9014 [Affiliate User] 1229079373 Reply Spam Moderate Up Moderate Down
  • I bet you delight ...

    I bet you delight in the meaningless arguments that you treasure as your only form of interaction with real live human beings. The last word may be yours- make it memorable!

    By teedubyo [Affiliate User] 1229065431 Reply Spam Moderate Up Moderate Down
  • what is the name of ...

    what is the name of the equipment used in 1a:Band Press?

    By garouB [Affiliate User] 1229065002 Reply Spam Moderate Up Moderate Down
  • May i ask how tall ...

    May i ask how tall are you ? in centimetre

    By dota99 [Affiliate User] 1229064935 Reply Spam Moderate Up Moderate Down
  • why not?

    why not?

    By fitnessvip [Affiliate User] 1229054714 Reply Spam Moderate Up Moderate Down
  • oops! I meant to ...

    oops! I meant to type, "five foot three"
    >_>

    By scriptum60 [Affiliate User] 1229054677 Reply Spam Moderate Up Moderate Down
  • Damn! I needed ...

    Damn! I needed this! I've been doing ab work with great results but it seems that's all there was, I was at a plateau. I will definitely proceed with your awesome exercises. Where do I get the band? I'm five food three, slim. Is there a size I need to know? Would appreciate a response and thank you, again! *subscribed!*

    By scriptum60 [Affiliate User] 1229054495 Reply Spam Moderate Up Moderate Down
  • man i can't see all ...

    man i can't see all the video

    By diegosusana [Affiliate User] 1229053773 Reply Spam Moderate Up Moderate Down
  • i bet u check ...

    i bet u check everyday on youtube for new vids of him so u can wack it.

    By jimmyjam9014 [Affiliate User] 1229052059 Reply Spam Moderate Up Moderate Down
  • arnel ive been ...

    arnel ive been following your workouts n everything is doing good but i still have problems about my diet plan. can you post wat you would normally eat in a day.
    from breakfast to the last meal. the way ill have a good idea of wat to eat..Thanks

    By G12sty12 [Affiliate User] 1229051246 Reply Spam Moderate Up Moderate Down
  • Sorry, NJ here.

    Sorry, NJ here.

    By fitnessvip [Affiliate User] 1229047428 Reply Spam Moderate Up Moderate Down
  • Dude I need your ...

    Dude I need your Help!


    Are you in the L.A. Area?


    mm*

    By djmixmind [Affiliate User] 1229047046 Reply Spam Moderate Up Moderate Down
16 Comments | Add Comment