Six Pack Routines
how to get a six pack, and bigger and stronger. i just want to do in to be in shape and to not look so small.?
I am 6 feet tall and 185 pounds. im in college and trying to get bigger and stronger. I also want a six pack. any routines or anything will help. thanks guys
Here is a good workout routine to build muscle.
Day 1- upperbody
- *benching 3 sets of 10
- dips 3 sets 10
- pullups 3 sets 10
- reverse curl 3 sets 10 http://www.exrx.net/WeightExercises/Brachioradialis/BBReverseCurl.html
- wrist curl 3 sets 10 http://www.exrx.net/WeightExercises/WristFlexors/BBWristCurl.html
- situps 3 sets 30 (or whatever is comfortable)
- any exercise for obliques (you can do side crunches, but a better one is to hold the dumbells a little bit away from your chest and rotate your upper body from one side to another being careful not to move your hips)
- *military press 3 sets of 10 http://www.exercisegoals.com/military-press.html
- anything else you think I forgot
Day 2- lowerbody/ cardio
- *squats 3 sets 10
- leg curls
- *deadlifts http://stronglifts.com/how-to-deadlift-with-proper-technique/
- jogging approx. 10- 15min
Day 3- start over with day 1
You could do it all in one day and have a rest day, but this way your upperbody rests while your lower body works out and vice versa. You will also get in shape faster.
* workouts that need a spotter
Drink lots of water and eat a lot of protein.
If possible 5- 6 meals high in protein Have the meal before your workout an hour before with lots of carbs, and the meal after your workout with high protein and asap after your workout. Eats your fruits and veggies too. Protein drinks just make expensive pee. A little is ok, but after a certain amount the extra is sent out of your system. The hour or 2 after your workout should be dedicated to being lazy and recovering. Also, get 8 hours of sleep each night.
If at anytime you feel pain stop, take a break, and lower the weights. If you still can’t continue stop for the day to let yourself heal. Losing one day to prevent worsening an injury is better than ripping something and needing surgery to repair it. If you decide your muscles are built big enough add more reps and don’t increase the weight. That way your muscles will just become more tone.
Your abs are like any muscle. Overworking them can be counterproductive. An 8 minute ab routine is unnecessary.
Best Ab Exercise For Six Pack Abs (Quick Workout Routine)
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