Advanced 6 Pack Abs Home Workout

Workout Structure Do all 6 exercise for 30 seconds Do all 6 exercise straight after each other without any rest Once you have done all 6 exercises, rest for 1 minute and repeat the full circuit 4 times.

Exercises Floor Pike x 30sec Ball Tuck x 30sec Straight Leg Pendulum x 30sec Ball Reach Crunch x 30sec Knee Ups x 30sec Heel Touch x 30sec

Repeat 4 times

Extreme MMA Core & Abs Workout

Workout Structure & ExercisesDo 20 reps on each side of each exercise.

Elbow to Knee ( 20 reps each side ) Thai Plank ( 20 reps each side ) Thai Crucifix ( 20 reps each side )

Repeat all 3 exercise 3 times

All these exercises for Men’s workout plan has been made to remove the excess fat content from the body and muscle mass growth without losing the overall weight.10 minutes of stretching, 40 minutes of abs and sides and then weight training.

Chest (Monday) Bench press Incline Dumbbell press Decline press Dumbbell fly Dumbbell pullover

Shoulder (Tuesday) Military Press Front Shoulder Press Seated Dumbbell Press Shoulder Press Bent Over Lateral Raise Upright Row

Back (Wednesday) T-bar row Seated cable row Lat pull down front Fronted Chin up One arm dumbbell row Deadlift (thicken up your traps)

Biceps (Thursday) Barbell curls Dumbbell curls Preacher curls Concentration curls Wrist curl Reverse curl

Triceps (Friday) Short grip triceps press Rope pull down Cable Lying Triceps Extension Dumbbell kickbacks Dips behind the back

Leg (Saturday) Squat Lunges Leg press Leg curl Leg extension Seated toe raise for calves

ABS workout (8 packs) Decline Crunches Dumbbell side bends Crossover crunches Hanging leg raise Seated knee up

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