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2008/01/26, 04:19 AM
i want six pack abs,pls help
this is my exercise routine,i have tried it for a month,
i go for jogging 3 times a week and workout for 5 days in a week
my daily diet-breakfat-brown bread 3-4 slices with tea
lunch-2 chappati with pulses
dinner-2 chappati with pulses
1 glass milk
day1- (a)triceps-Standing Triceps Press-1st 15kg-18rep
2nd 12kg-22rep
3rd 10kg-25rep
4th 8kg-30rep
5th 8kg-30rep
6th 8kg-30rep
(b)biceps-(1)Barbell Curl -1st 28kg-8rep
2nd 24kg-10rep
3rd 20kg-12rep
4th 16kg-20rep
5th 12kg-25rep
6th 8kg-40rep
(2)Dumbbell Alternate Bicep Curl -1st 12kg 8rep
2nd 8kg 20rep
3rd 6kg 50rep
4th 6kg 50rep
5th 6kg 50rep
(c) forearms-1st 16kg 20rep
2nd 16kg 20rep
3rd 16kg 20rep
(d)abs-crunches-1st 30rep
2nd 30rep
3rd 30rep
day2-(a) chest-wide hand dips-1st 20rep
2nd 20rep
3rd 15rep
(b) abs-crunches-1st 30rep
2nd 30rep
3rd 30rep
day3- (a) traps- barbell shrug-1st 32kg-20rep
2nd 28kg-25rep
3rd 16kg-30rep
(b) shoulders-(1)dumbell fly-1st 4kg 10rep
2nd 4kg 10rep
3rd 4kg 10rep
4th 2kg 20rep
5th 2kg 20rep
6th 2kg 20rep
(2)Arnold Dumbbell Press-1st 8kg 15rep
2nd 6kg 20rep
3rd 4kg 25rep
(3)Barbell Shoulder Press-1st 8kg 15rep
2nd 6kg 20rep
3rd 4kg 25rep
(4)Dumbbell One Arm Upright Row-1st 8kg 20rep
2nd 6kg 30rep
3rd 6kg 30rep
my waist is 29.5 inches
please suggest me a diet plan and workout so that i can have six pack abs and a muscular body
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2008/01/26, 09:02 AM
Couldnt get past that bad meal plan. You may want to read up on proper nutrition.
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2008/01/26, 09:21 AM
Hit the post button to soon. Your abs will come from proper nutrition and then how you work out.
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2008/01/28, 08:24 AM
I don't see any leg work, and verry little back work as well. You need to work out all your muscles, not just the ones you see in the mirror.
Sign up for a free plan on this site. Click on the Fitness Plan tab above and go from there. Your plan needs a complete overhaul.
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2008/01/28, 09:58 AM
Where the hell did you find that routine. It has to be one of the worst that I have ever seen.
So is that diet. Eating basically only bread is definitly not going to give you a six pack. You have practically no healthy fats or protein. I would argue that these are more important to your goals(or for any healthy person really) then the ridiculous amount of carbs that you are consuming.
Do some research. There is a wealth of information here that you can search through. Another good resource is t-nation.com.
You need learn how to eat right.
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