The abdominal muscles are the main indication of the effort that you put in the gym. Building a six-pack abs is usually extremely difficult since it requires a lot of time, patience, and discipline. Fortunately, now you can get six-pack abs simply by following this easy workout plan. All you have to do is to make some changes in your diet and your exercise routine and, you will get the desirable abdominal muscles in only 4 weeks.
4 Week Diet Plan
The diet plan plays an essential role in building a six-pack. You should try to eat several small meals every day, instead of a few large ones. Your meals should contain a high level of protein. You can increase the level of protein you consume on a daily basis by 50 grams. Also, you can include an amino acid intake of 10 grams in your everyday diet. Your diet should contain food that is rich in carbohydrates in order to increase the fat burning process and to maintain the level of your energy high. One of the major mistakes is to drastically cut the carbohydrates from your diet instead of burning them. Try to consume as many vegetables as possible. Also, you should include products that contain dandelion and uva ursi in order to reduce the excess water weight. Replace the heavy and sugary drinks with a green tea and, try to avoid any unhealthy fatty foods.
Weekly Training Plan
This training plan focuses on building up the upper part of the body which is why the included exercises require mainly chest, back and arm work. These exercises will help you to build muscles in the entire midsection, to burn an immense amount of calories and to boost your metabolic rate. This training plan consists of 6 days of exercising, followed by 1 day of full rest. Do 4 sets of 4 of the following exercises and minimum 12 reps.
Day 1- Abs/Cardio Workout
– Decline weighted sit-ups
– Rope crunch
– Hanging leg raise
– Rotational crunch
– General plank
– Sprints
Day 2- Chest Workout
– Machine pec fly
– Wide-grip barbell bench press
– Cable crossover
– Incline dumbbell fly
– Dumbbell bench press
Day 3- Abs/Cardio Workout
– Rope crunch
– Hanging leg raise
– V-up
– Decline weighted sit up
– Bent knee hip raise
– General plank
– Sprints
Day 4- Back Workout
– Machine pec fly
-Wide-grip barbell bench press
– Cable crossover
– Incline dumbbell fly
– Dumbbell bench press
Day 5- Abs/Cardio Workout
– Decline weighted sit up
– Rope crunch
– Hanging leg raise
– Plank pikes
– Sprints
Day 6- Arms/Shoulders Workout
– Machine triceps extension
– Skull crusher
– Barbell biceps curl
– Barbell preacher curl
– Alternating dumbbell biceps curl
– Overhead dumbbell triceps extension
– Military press
– Dumbbell front raise
– Dumbbell rear delt fly
– Dumbbell lateral raise
Day 7- Rest
Repeat this training plan in the following 4 weeks.
