Exercise to get The Six pack

In the program of six pack, you need to consider three types of exercises are: abdominal exercises (abdominal muscles), lift the burden of training and cardio exercise.

Cardio exercise there are various, such as Jogging, run, cycling or swimming. Whatever you choose not to be a problem, but in the original routine. is how do with the intensity variations. For example when you choose cardio Jogging, walk for 1 minute and then fled for 5 minutes. Repeat the above intensity 5-7 times as many as 1 in practice.

Training barbel become important because additional muscle mass also means extra calories burned each day, even when you just sit even. The addition of muscle mass to be important because the muscles to activate the body's metabolism. Always include training foster barbel in your exercise sessions.

Sample exercises:

MONDAY (Exercise 1)

Abdominal

* Center Crunch x 4 set repetition 20-25
* Side Crunch (left & right) 4 sets of 20-25 x repetition

Hanging Raise x 4 set repetition 20-25

Chest

* Bench Press Barbell x 3 set repetition 12-15
* Incline Press Dumbbell x 3 set repetition 12-15
* Dumbbell Pull Over 3 set x 12-15 repetition

PEC Dec 3 sets x 12-15 repetition

Tricep

* Tricep Push Down 12-15 x 3 set rehearsal
* One-handed Tricep x 3 set repetition 12-15

Skull crusher x 3 set repetition 12-15

Training cardio 30 - 60 minutes

TUESDAY (Exercise 2)

Abdominal

* Center Crunch x 4 set repetition 20-25
* Side Crunch (left & right) 4 sets of 20-25 x repetition

Hanging Raise x 4 set repetition 20-25

Back

* Lat Pull Down (Behind) 3 sets x 12-15 repetition
* Lat Pull Down (Front) 3 sets x 12-15 repetition
* Seated Row 3 set x 12-15 repetition

Hyper Extension 3 set x 12-15 repetition

Bicep

* Preacher curl with Barbell 3 set x 12-15 repetition
* Concentration Dumbbell x 3 set repetition 12-15

Hammer curl 12-15 x 3 set rehearsal

Cardio exercise30 - 60 minutes

WEDNESDAY (off )

THURSDAY (Exercise 3)

Abdominal

* Center Crunch x 4 set repetition 20-25
* Side Crunch (left & right) 4 sets of 20-25 x repetition

Hanging Raise x 4 set repetition 20-25

Shoulder

* Dumbbell Press 3 set x 12-15 repetition
* Side Raise lateral x 3 set repetition 12-15
* Rear lateral Raise x 3 set repetition 12-15

Dumbbell Shrug x 3 set repetition 12-15

Cardio exercise 30 - 60 minutes

FRIDAY (off / holiday)

SATURDAY (Exercise 4)

Abdominal

* Center Crunch x 4 set repetition 20-25
* Side Crunch (left & right) 4 sets of 20-25 x repetition

Hanging Raise x 4 set repetition 20-25

Chest

* Incline Press Dumbbell x 3 set repetition 12-15

PEC Dec 3 sets x 12-15 repetition

Back

* Lat Pull Down (Behind) 3 sets x 12-15 repetition

Seated Row 3 set x 12-15 repetition

Legs

* Leg Press x 3 set repetition 12-15
* Leg Extension x 3 set repetition 12-15
* Leg curl 12-15 x 3 set rehearsal

Seated Calf Raise x 3 set repetition 12-15

Cardio Exercise 30 - 60 minutes

WEEK (off)

Note:

Ø day training schedule and can adjust with the time available

Ø The contents of the training can be changed in accordance with the desire, always consult with your instructor to obtain maximum results.

Ø Try to exercise 3-5x a week

Ø last rehearsal is the maximum capacity of your body, adjust the weight with the ability

Ø variations to the intensity kardio preferable to optimize the burning of fat.

TRAINING abdominal

Variations movement abdominal exercises are diverse, whether or not to use the equipment. Use a variety of variations to change the pattern of abdominal exercises that are above the results for the six pack optimal.

Variations-variation abdominal exercises that use both devices include:

* Cable Crunch
* Decline Bench Crunch
* Hanging Knee Raise
* Hanging Leg Raise
* Standing Oblique Cable Crunch
* Ab Wheel
* Rope Crunch
* Swiss-Ball Roll Out

Variations-good abdominal exercise variations that do not use the equipment, among others:

* Reverse Crunch
* Scissor Kick
* Curl Up
* Side Jackknife
* Straight-Leg Crunch
* Hip Thrust
* Crossover Crunch
* Leg Raise
* Twisting Crunch
* Seated Knee-Up

Tips and tricks:

If your body is basically thin, the focus of the program is a six pack your stomach muscle training and the formation of muscle. Ration meals can be still.