6 Pack Abs Workout Plan
- Get Ripped
- Lose Weight
- Summary
- Workout #1
- Workout #2
- Workout #3
- Workout #4
- Exercises
- Equipment
- Activity
- Leaders
- Diet
6 Pack Abs Workout Plan
Summertime is when everyone starts coming out of their winter slumber (with a few extra pounds added on), and heads outside for outdoor adventures, weekends at the pool and vacations to the beach.
Are you tired of not feeling comfortable with your shirt off when everyone else has removed theirs? Do you want your friends to be envious of your body? If you want bystanders ogling over your shredded abs, here is a 6 pack abs workout routine that will rip your abs in time for the summer fun in the sand and surf.
Each ab exercise workout will be performed once a week, and since there are four workouts, this means you will perform an ab exercise four times a week. After thirty days of this ripped abs workout plan, combined with a six pack abs diet plan, you will have abs that would make a professional bodybuilder proud.
This 6 pack abs workout can be modified for a beginner by increasing rest time and ignoring supersets. Likewise an advanced version of this workout will decrease rest times and increase supersets.
The six pack abs diet also mandates that you stay away from foods high in carbohydrates, such as breaded foods and foods loaded with starch. Also, some of the recommended supplements listed at the top of the page are Caffeine, CLA, NO2, and Pyruvate.
Also, it is not time consuming, so you will not have to spend hours doing thousands of crunches to cut up your abs. In truth, you will be working your abs twice as hard in half the time by following this six pack abs workout plan. Follow this 6 Pack Abs plan today!
Are you tired of not feeling comfortable with your shirt off when everyone else has removed theirs? Do you want your friends to be envious of your body? If you want bystanders ogling over your shredded abs, here is a 6 pack abs workout routine that will rip your abs in time for the summer fun in the sand and surf.
How to get 6 pack abs
This 6 pack abs workout program is broken into four separate workouts that will focus on the three main areas of your abdomen muscles: the upper abs, the lower abs and the obliques.Each ab exercise workout will be performed once a week, and since there are four workouts, this means you will perform an ab exercise four times a week. After thirty days of this ripped abs workout plan, combined with a six pack abs diet plan, you will have abs that would make a professional bodybuilder proud.
Can I complete this workout?
This six pack abs workout routine is considered intense, but if you are willing to stick with it for only thirty days, you will be amazed by the results. By the end of the 6 pack abs workout program, your friends will be telling you to put your shirt back on, and the opposite sex will be begging you to keep it off.This 6 pack abs workout can be modified for a beginner by increasing rest time and ignoring supersets. Likewise an advanced version of this workout will decrease rest times and increase supersets.
What type of diet should be followed while on the 6 pack abs plan?
An important component to the ripped abs workout plan is the abs diet workout plan. The six pack abs diet plan includes the consumption of whey protein, which is rich in vitamins, minerals and protein that promotes muscular abdominals.The six pack abs diet also mandates that you stay away from foods high in carbohydrates, such as breaded foods and foods loaded with starch. Also, some of the recommended supplements listed at the top of the page are Caffeine, CLA, NO2, and Pyruvate.
Ripped abs in half the time
If you desire those sexy, jaw-dropping shredded abs, then follow this spectacular 6 pack abs workout routine and maintain a low carb diet. This workout is simple to comprehend, and can be done at a gym without having to learn a whole bunch of crazy workout contraptions.Also, it is not time consuming, so you will not have to spend hours doing thousands of crunches to cut up your abs. In truth, you will be working your abs twice as hard in half the time by following this six pack abs workout plan. Follow this 6 Pack Abs plan today!
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$5/month!Workout #1
Six Pack Abs Chest, Triceps & Lower Abs Workout
Muscles Worked
Notes:
Be sure to raise your hips up as high as possible when performing the pulse up exercise. If you are unable to get off the ground for the explosive push-up, then simply shoot for completing the reps in the shortest time possible.
Try for perfect form on all these exercises. Cheating will only reduce your results and prolong the time it takes to get six pack abs.
The quicker you complete the workout, the higher your heart rate will be. A higher heart rate means a higher metabolic rate, which will burn more fat and get those six pack abs sooner than expected.
Beginner: Increasing rest time and ignore supersets.
Advanced: Decrease rest times and increase supersets.
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OR
Purchase this premium workout plan
for a one time payment of only $9 to instantly see all of the workouts!
for a one time payment of only $9 to instantly see all of the workouts!
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$5/month!Workout #2
Six Pack Abs Legs, Upper Abs, & Obliques Workout
Muscles Worked
Notes:
Hips should not sag down on both plank exercises, and be sure to fully twist left and right on the cycling Russian twist and the barbell torque.
Try for perfect form on all these exercises. Cheating will only reduce your results and prolong the time it takes to get six pack abs.
The quicker you complete the workout, the higher your heart rate will be. A higher heart rate means a higher metabolic rate, which will burn more fat and get those six pack abs sooner than expected.
Beginner: Increasing rest time and ignore supersets.
Advanced: Decrease rest times and increase supersets.
Premium
OR
Purchase this premium workout plan
for a one time payment of only $9 to instantly see all of the workouts!
for a one time payment of only $9 to instantly see all of the workouts!
Get this and 179 more premium workout plans with a Pro Membership for just
$5/month!Workout #3
Six Pack Abs Back, Biceps & Lower Abs Workout
Muscles Worked
Notes:
Be sure to raise your hips up as high as possible when performing the pulse up exercise. Try for perfect form on all these exercises. Cheating will only reduce your results and prolong the time it takes to get six pack abs.
The quicker you complete the workout, the higher your heart rate will be. A higher heart rate means a higher metabolic rate, which will burn more fat and get those six pack abs sooner than expected.
Beginner: Increasing rest time and ignore supersets.
Advanced: Decrease rest times and increase supersets.
Premium
OR
Purchase this premium workout plan
for a one time payment of only $9 to instantly see all of the workouts!
for a one time payment of only $9 to instantly see all of the workouts!
Get this and 179 more premium workout plans with a Pro Membership for just
$5/month!Workout #4
Six Pack Abs Shoulders, Upper Abs, & Obliques Workout
Muscles Worked
Notes:
Focus on slamming the medicine ball down as hard as you can while clenching your abdominal muscles, generating your force from your core, and not simply throwing the ball down with your arms.
Twist all the way to the right and left when performing the medicine ball side throw to get a great oblique workout. The same goes for the standing torso twist.
Try for perfect form on all these exercises. Cheating will only reduce your results and prolong the time it takes to get six pack abs.
The quicker you complete the workout, the higher your heart rate will be. A higher heart rate means a higher metabolic rate, which will burn more fat and get those six pack abs sooner than expected.
Beginner: Increasing rest time and ignore supersets.
Advanced: Decrease rest times and increase supersets.
Exercises Included
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
 |
Pulse Up | Abs | Intermediate |
 |
Scissor Kick | Abs | Beginner |
 |
Floor Wipers | Abs | Expert |
 |
Bench Press | Chest | Beginner |
 |
Close-Grip Bench Press | Triceps | Beginner |
 |
Rope Tricep Pushdown | Triceps | Beginner |
 |
Clap Push-Up | Chest | Intermediate |
 |
Plank | Abs | Beginner |
 |
Side Plank | Obliques | Beginner |
 |
Cycling Russian Twist | Obliques | Intermediate |
 |
Squat | Quads | Beginner |
 |
Deadlift | Hamstrings | Intermediate |
 |
Calf Press | Calves | Beginner |
 |
Roman Chair Knee Raise | Abs | Beginner |
 |
Knee Pull-In | Abs | Beginner |
 |
360-Degree Lying Leg Rotation | Abs | Beginner |
 |
Chin-Up | Lats | Beginner |
 |
Bent-Over Row | Middle Back | Intermediate |
 |
21's | Biceps | Expert |
 |
Medicine Ball Slam | Abs | Intermediate |
 |
Medicine Ball Side Throw | Obliques | Expert |
 |
Standing Medicine Ball Torso Rotation | Obliques | Beginner |
 |
Military Press | Shoulders | Intermediate |
 |
Barbell Front Raise | Shoulders | Beginner |
 |
Dumbbell L Lateral Raise | Shoulders | Intermediate |
Equipment Needed
Activity
mechanic logged a
workout
in the 6 Pack Abs Workout Plan
for 04/18/2012
(view advanced workout stats),
lifted 3,645 lbs, did 0.00 miles of cardio, burned 456 calories, and scored 343 points:
-
Roman Chair Knee Raise
- 15 reps (+15 points)
- 15 reps (+15 points)
- 15 reps (+15 points)
-
Knee Pull-In
- 20 reps (+20 points)
- 20 reps (+20 points)
- 20 reps (+20 points)
-
360-Degree Lying Leg Rotation
- 15 reps (+15 points)
- 15 reps (+15 points)
- 15 reps (+15 points)
-
Hammer Curl
- 10 reps x 20 lbs (+12 points)
- 10 reps x 20 lbs (+12 points)
- 10 reps x 20 lbs (+12 points)
-
Bent-Over Row
- 10 reps x 95 lbs (+19 points)
- 10 reps x 95 lbs (+19 points)
- 10 reps x 95 lbs (+19 points)
-
21's
- 1 reps x 65 lbs (+1 points)
- 1 reps x 65 lbs (+1 points)
- 1 reps x 65 lbs (+1 points)
(1)
(0)
1 person high fived this activity
mechanic logged a
workout
in the 6 Pack Abs Workout Plan
for 04/17/2012
(view advanced workout stats),
lifted 11,100 lbs, did 0.00 miles of cardio, burned 304 calories, and scored 370 points:
-
Plank
- - 00:02:00 (+10 points)
-
Side Plank
- - 00:01:10 (+5 points)
-
Cycling Russian Twist
- 20 reps (+20 points)
- 20 reps (+20 points)
- 20 reps (+20 points)
-
Squat
- 10 reps x 115 lbs (+21 points)
- 10 reps x 115 lbs (+21 points)
- 10 reps x 115 lbs (+21 points)
-
Deadlift
- 10 reps x 135 lbs (+23 points)
- 10 reps x 135 lbs (+23 points)
- 10 reps x 135 lbs (+23 points)
-
Calf Press
- 10 reps x 120 lbs (+22 points)
- 10 reps x 120 lbs (+22 points)
- 10 reps x 120 lbs (+22 points)
mechanic logged a
workout
in the 6 Pack Abs Workout Plan
for 04/16/2012
(view advanced workout stats),
lifted 1,500 lbs, did 0.00 miles of cardio, burned 568 calories, and scored 424 points:
-
Pulse Up
- 15 reps (+15 points)
- 15 reps (+15 points)
- 15 reps (+15 points)
-
Scissor Kick
- 15 reps (+15 points)
- 15 reps (+15 points)
- 15 reps (+15 points)
-
Floor Wipers
- 10 reps x 0 lbs (+10 points)
- 10 reps x 0 lbs (+10 points)
- 10 reps x 0 lbs (+10 points)
-
Push-Up
- 25 reps (+25 points)
- 25 reps (+25 points)
- 25 reps (+25 points)
-
Close Grip Push-Up
- 10 reps (+10 points)
- 10 reps (+10 points)
- 10 reps (+10 points)
-
Rope Tricep Pushdown
- 10 reps x 50 lbs (+15 points)
- 10 reps x 50 lbs (+15 points)
- 10 reps x 50 lbs (+15 points)
-
Push-Up
- 15 reps (+15 points)
- 15 reps (+15 points)
- 15 reps (+15 points)
mechanic logged a
workout
in the 6 Pack Abs Workout Plan
for 04/12/2012
(view advanced workout stats),
lifted 10,080 lbs, did 0.00 miles of cardio, burned 608 calories, and scored 528 points:
-
Plank
- - 00:02:00 (+10 points)
-
Side Plank
- - 00:01:05 (+5 points)
-
Cycling Russian Twist
- 25 reps (+25 points)
- 25 reps (+25 points)
-
Squat
- 12 reps x 95 lbs (+23 points)
- 12 reps x 95 lbs (+23 points)
- 12 reps x 95 lbs (+23 points)
-
Deadlift
- 12 reps x 95 lbs (+23 points)
- 12 reps x 95 lbs (+23 points)
- 12 reps x 95 lbs (+23 points)
-
Calf Press
- 12 reps x 90 lbs (+22 points)
- 12 reps x 90 lbs (+22 points)
- 12 reps x 90 lbs (+22 points)
-
Elliptical Trainer
- - 00:30:00 (+150 points)
mechanic logged a
workout
in the 6 Pack Abs Workout Plan
for 04/11/2012
(view advanced workout stats),
lifted 1,800 lbs, did 0.00 miles of cardio, burned 720 calories, and scored 531 points:
-
Pulse Up
- 20 reps (+20 points)
- 20 reps (+20 points)
-
Scissor Kick
- 20 reps (+20 points)
- 20 reps (+20 points)
-
Floor Wipers
- 10 reps x 0 lbs (+10 points)
- 10 reps x 0 lbs (+10 points)
-
Push-Up
- 20 reps (+20 points)
- 20 reps (+20 points)
-
Close Grip Push-Up
- 15 reps (+15 points)
- 15 reps (+15 points)
-
Rope Tricep Pushdown
- 12 reps x 50 lbs (+18 points)
- 12 reps x 50 lbs (+18 points)
- 12 reps x 50 lbs (+18 points)
-
Push-Up
- 12 reps (+12 points)
- 12 reps (+12 points)
- 12 reps (+12 points)
-
Elliptical Trainer
- - 00:30:00 (+150 points)
mechanic logged a
workout
in the 6 Pack Abs Workout Plan
for 04/05/2012
(view advanced workout stats),
lifted 3,750 lbs, did 0.00 miles of cardio, burned 624 calories, and scored 469 points:
-
Medicine Ball Slam
- 15 reps x 10 lbs (+16 points)
- 15 reps x 10 lbs (+16 points)
-
Medicine Ball Side Throw
- 15 reps x 10 lbs (+16 points)
- 15 reps x 10 lbs (+16 points)
-
Standing Medicine Ball Torso Rotation
- 15 reps x 10 lbs (+16 points)
- 15 reps x 10 lbs (+16 points)
-
Military Press
- 10 reps x 65 lbs (+16 points)
- 10 reps x 65 lbs (+16 points)
- 10 reps x 65 lbs (+16 points)
-
Barbell Front Raise
- 10 reps x 25 lbs (+12 points)
- 10 reps x 25 lbs (+12 points)
- 10 reps x 25 lbs (+12 points)
-
Dumbbell L Lateral Raise
- 10 reps x 5 lbs (+10 points)
- 10 reps x 5 lbs (+10 points)
- 10 reps x 5 lbs (+10 points)
-
Elliptical Trainer
- - 00:30:00 (+150 points)
mechanic logged a
workout
in the 6 Pack Abs Workout Plan
for 04/04/2012
(view advanced workout stats),
lifted 3,485 lbs, did 0.00 miles of cardio, burned 664 calories, and scored 477 points:
-
Roman Chair Knee Raise
- 15 reps (+15 points)
- 15 reps (+15 points)
-
Knee Pull-In
- 20 reps (+20 points)
- 20 reps (+20 points)
-
360-Degree Lying Leg Rotation
- 15 reps (+15 points)
- 15 reps (+15 points)
-
Hammer Curl
- 10 reps x 15 lbs (+11 points)
- 10 reps x 15 lbs (+11 points)
- 10 reps x 15 lbs (+11 points)
-
Bent-Over Row
- 10 reps x 95 lbs (+19 points)
- 10 reps x 95 lbs (+19 points)
- 10 reps x 95 lbs (+19 points)
-
21's
- 1 reps x 65 lbs (+1 points)
- 1 reps x 65 lbs (+1 points)
- 1 reps x 55 lbs (+1 points)
-
Elliptical Trainer
- - 00:35:00 (+175 points)
mechanic logged a
workout
in the 6 Pack Abs Workout Plan
for 04/03/2012
(view advanced workout stats),
lifted 8,400 lbs, did 0.00 miles of cardio, burned 432 calories, and scored 430 points:
-
Plank
- - 00:01:40 (+5 points)
-
Side Plank
- - 00:01:00 (+5 points)
-
Cycling Russian Twist
- 20 reps (+20 points)
- 20 reps (+20 points)
-
Squat
- 10 reps x 95 lbs (+19 points)
- 10 reps x 95 lbs (+19 points)
- 10 reps x 95 lbs (+19 points)
-
Deadlift
- 10 reps x 95 lbs (+19 points)
- 10 reps x 95 lbs (+19 points)
- 10 reps x 95 lbs (+19 points)
-
Calf Press
- 10 reps x 90 lbs (+19 points)
- 10 reps x 90 lbs (+19 points)
- 10 reps x 90 lbs (+19 points)
-
Elliptical Trainer
- - 00:20:00 (+100 points)
mechanic logged a
workout
in the 6 Pack Abs Workout Plan
for 04/02/2012
(view advanced workout stats),
lifted 1,200 lbs, did 0.00 miles of cardio, burned 696 calories, and scored 483 points:
-
Pulse Up
- 15 reps (+15 points)
- 15 reps (+15 points)
-
Scissor Kick
- 15 reps (+15 points)
- 15 reps (+15 points)
-
Floor Wipers
- 10 reps x 0 lbs (+10 points)
- 10 reps x 0 lbs (+10 points)
-
Push-Up
- 15 reps (+15 points)
- 15 reps (+15 points)
-
Close Grip Push-Up
- 15 reps (+15 points)
- 15 reps (+15 points)
-
Rope Tricep Pushdown
- 12 reps x 50 lbs (+18 points)
- 12 reps x 50 lbs (+18 points)
-
Push-Up
- 12 reps (+12 points)
- 12 reps (+12 points)
- 12 reps (+12 points)
-
Elliptical Trainer
- - 00:30:00 (+150 points)
mechanic logged a
workout
in the 6 Pack Abs Workout Plan
for 03/22/2012
(view advanced workout stats),
lifted 3,450 lbs, did 0.00 miles of cardio, burned 544 calories, and scored 405 points:
-
Roman Chair Knee Raise
- 15 reps (+15 points)
- 15 reps (+15 points)
-
Knee Pull-In
- 20 reps (+20 points)
- 20 reps (+20 points)
-
360-Degree Lying Leg Rotation
- 15 reps (+15 points)
- 15 reps (+15 points)
-
Bent-Over Row
- 10 reps x 90 lbs (+19 points)
- 10 reps x 90 lbs (+19 points)
- 10 reps x 90 lbs (+19 points)
-
21's
- 1 reps x 50 lbs (+1 points)
- 1 reps x 50 lbs (+1 points)
- 1 reps x 50 lbs (+1 points)
-
Hammer Curl
- 10 reps x 20 lbs (+12 points)
- 10 reps x 20 lbs (+12 points)
- 10 reps x 20 lbs (+12 points)
-
Elliptical Trainer
- - 00:20:00 (+100 points)
Leaderboard
| User | Number of Workouts in Plan |
|---|---|
 Charley
|
16 |
|
mechanic
|
12 |
 Hayden66
|
2 |
| User | Maximum Weight Lifted in a Workout in Plan |
|---|---|
|
Charley
|
20,535 pounds |
|
mechanic
|
11,100 pounds |
6 Pack Abs Workout Plan Diet
| Supplement | Objectives | |
|---|---|---|
 |
Low Carb Food | Burn Fat, Increase Energy, Lose Weight |
 |
Whey Protein | Build Muscle, Burn Fat, Increase Energy |
 |
Caffeine | Burn Fat, Increase Energy |
 |
CLA | Build Muscle, Burn Fat, Aid Overall Health |
 |
Pyruvate | Increase Energy, Lose Weight |
 |
NO2 | Build Muscle, Gain Weight |
 |
Amino Acids | Cleanse/Digestion, Aid Overall Health, Increase Energy |
 |
Antioxidants | Aid Overall Health |
 |
BCAA | Build Muscle, Burn Fat, Aid Overall Health |
 |
Chewable Multivitamin | Aid Overall Health, Increase Energy |
 |
Fish Oil | Increase Energy, Aid Overall Health |
 |
Flax Seed | Aid Overall Health |
 |
Multivitamins | Aid Overall Health |
 |
Protein | Increase Energy, Lose Weight, Aid Overall Health |
 |
Protein Bars | Build Muscle, Increase Energy, Lose Weight |
 |
Protein Powder | Build Muscle, Gain Weight, Increase Energy, Lose Weight |
Build Muscle
