Burn Fat and Get Six Pack Shape Body

 

Getting six pack abs and burn fat is not as hard as you think! No need to buy anything, just common sense nutrition and exercise is all thats required.Getting ripped six pack abs and a great toned body, is as much about burning fat as it is about building muscle. With this fantastic workout routine, you get the benefits of both. It has been tested and designed to burn maximum fat and build muscle. So check this out.

 Monday:

Cardio – 15 min (treadmill or stationary bike)

Chest:

Bench press – 1 x 15, 1 x 12, 1 x 10, 3 x 8

Dumbbell flyes – 3 x 10

Inclined bench press – 2 x 10

Weighted dips – 1 x 8

Cable crossovers – 1 x 15

Shoulders:

Behind the neck press – 1 x 15, 1 x 12, 2 x 10

Seated lateral dumbbell flyes – 2 x 10

Barbell upright rows – 2 x 12

Bent over dumbbell flyes – 3 x 10

Triceps:

Lying barbell triceps extension – 1 x 15, 1 x 12, 2 x 8

Cable pressdowns – 2 x 10

Abs:

Roman chair – 5 x max

Lying leg raise – 5 x max

Cardio 15 min

Tuesday:

Fast running – 15-20 min, Slow running – 30-40 min.

Obliques:

Dumbbell side bents – 5 x max to each side.

Twists with a bar or stick – 5 x 100 to each side

Hyperextension – 5 x max

Wednesday:

Cardio – 15 min

Back (I strongly recommend to make chin ups but you can do cable rows instead of them)

Narrow grip chin ups – 3 x max

Behind the neck chin ups – 2 x max

Shoulder width grip bent over barbell rows – 2 x 10

T-bar rows – 2 x 8

Biceps:

Standing barbell curls – 1 x 15, 1 x 12, 2 x 8

Inclined bench seated dumbbell curls – 2 x 10

Concentration curls – 1 x 12

Abs:

Crunches – 5 x max

Situps – 5 x max

Cardio – 15 min

Thursday:

Fast running – 15-20 min, Slow running – 30-40 min.

Obliques:

Dumbbell side bents – 5 x max to each side.

Seated twists with a bar or stick – 5 x 100 to each side

Hyperextension – 5 x max

Friday:

Cardio – 15 min

Legs:

Squats – 1 x 15, 1 x 12, 1 x 10, 3 x 8

Hack squats – 2 x 10

Leg press – 2 x 8

Stiff legged deadlifts – 1 x 20, 1 x 17, 3 x 15

Lying leg curls – 2 x 15

Calves:

Standing calf raise – 3 x 25

Abs:

Roman chair – 5 x max

Twisted crunches – 5 x max

Cardio – 15 min

Saturday:

Fast running – 15-20 min, Slow running – 30-40 min.

Obliques:

Dumbbell side bents – 3 x max to each side.

Twists with a bar or stick – 3 x 100 to each side

Seated twists with a bar or stick – 3 x 100 to each side

Sunday – Off