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  • I Want Six Pack Abs

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    wicked wolf
    134 views4 pages
    This document outlines a 1-week workout plan consisting of 4 circuits completed on the first day. Circuit A includes pushups and squats, circuit B includes lunges, rows, and shoulder exercises. Circuit C includes squat jumps, planks, and back extensions. Circuit D focuses on kicks and crunches. The plan also includes two abdominal circuits. The goal is to complete all exercises and circuits within a 22 minute and 30 second timeframe.

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    Empiece de tabla

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    This document outlines a 1-week workout plan consisting of 4 circuits completed on the first day. Circuit A includes pushups and squats, circuit B includes lunges, rows, and shoulder exercises. Circuit C includes squat jumps, planks, and back extensions. Circuit D focuses on kicks and crunches. The plan also includes two abdominal circuits. The goal is to complete all exercises and circuits within a 22 minute and 30 second timeframe.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    134 views4 pages

    I Want Six Pack Abs

    Uploaded by

    wicked wolf
    This document outlines a 1-week workout plan consisting of 4 circuits completed on the first day. Circuit A includes pushups and squats, circuit B includes lunges, rows, and shoulder exercises. Circuit C includes squat jumps, planks, and back extensions. Circuit D focuses on kicks and crunches. The plan also includes two abdominal circuits. The goal is to complete all exercises and circuits within a 22 minute and 30 second timeframe.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 4

    NOMBRE TABLA:

    INICIO

    FIN:
    SEMANA 1
    10' CARDIO
    CIRCUITO
    TIEMPO TOTAL:22'30"

    EJERCICIO
    Superset A
    A1: 15Pushups
    A2: 20Squats
    *Aim for 4 rounds (time: 5min)
    90 sec rest

    SERIES
    15X
    15X
    15X
    10'
    15X

    Superset B
    B1: 15Stationary Lunge (L)
    B2: 15Stationary Lunge (R)
    B3: 15Band Row

    15X
    15X
    10'
    15X

    Alternate Dumbbells:Dumbbell Back


    Row
    Alternate Bodyweight:Standing TRaises
    *Aim for 4 rounds (time: 5min)
    90 sec rest

    15X

    CIRCUITO
    REPET
    RCP

    SEM.1

    SEM2

    SEM3

    15
    10'

    Superset C
    C1: 10Squat Thrust Jump
    C2: 12Spiderman Plank
    C3: 8Lower Back Extension
    *Aim for 3 rounds (time: 4min)
    90 sec rest
    Superset D
    D1: 30Bicycle Kick
    D2: 10Toe Touch Crunch
    *Aim for 3 rounds (time: 4min)
    ABDOMINALES 1
    EJERCICIO
    ENCOG TRONCO
    ELEV TRONCO BANCO

    SERIES
    4
    4

    REPET
    25
    20

    RCP
    SEM.1
    45"
    45"

    SEM2

    SEM3

    SERIES

    REPET

    RCP

    SEM2

    SEM3

    ABDOMINALES 2
    EJERCICIO

    SEM.1

    ENCOG INVERTIDO
    RANAS

    4
    4

    25
    25

    45"
    45"

    SEM4

    SEM5

    SEM6
    Exercises

    SEM4

    SEM5

    SEM6

    SEM4

    SEM5

    SEM6

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