TOP Superstar Six Pack Workout Plan | Bodybuilding Workout Tips
The superstar Six – Pack Workout Plan
Directions: Complete the three workouts once a week, with 48 hours of rest between them.
So you might do
- Workout 1 on Monday,
- Workout 2 on Wednesday,
- Workout 3 on Friday
Band – Resisted Skater Hop
Attach a resistance band to a pole and, with the pole on your left, loop the band around your waist. Push your hips back as you prepare to bound to the right then do so. Do five reps, turn around, and repeat, this time bounding left.
Ab Wheel Rollout
Kneel on the floor and grab the handles of an ab wheel Roll it forward as far as you can, keeping your back straight and glytes tight. Use your core to pull it back. do six reps. No ab wheel? Use a barbell loaded with 10-pound weights.
Dumbbell Walking Lunge
Hold a pair of dumbbells next to your sides, Step forward into a lunge with your left foot. Stand up, stepping forward with your right foot. That`s one rep. Do 16 , alternating feet.
Grab the bar using a shoulder-width, underhand grip, and hang at arm`s length, your ankles crossed. Pull your chest to the bar. Pause: slowly return to the starting position, stopping just short of a dead hang. Do six reps.
Stand with your feet one and a half times hip-width apart, toes angled slightly out. Grab a barbell. Keeping your back flat. stand up as you thrust your hips forward, keeping the bar as close to your body as possible. Do three reps.
Dumbbell Single – Arm Bench Press
Grab a dumbbell in your left hand and lie on your back on a flat bench. Hold the dumbbell above your chest, palm turned slightly to your chest and then lower the dumbbell to the side of your chest. Do eight reps, switch sides, and repeat.
Barbell Hip Thrust
Lie on your bank on the floor with a barbell above your hips, your knees bent and feet flat, Raise your hips until they`re aligned with your knees and shoulders. Pause and return to the starting position. Do 12 reps.
Dumbbell Single-Arm Row
With a dumbbell in your right hand , place your left hand on a bench in front of you. Let the weight hang at arm`s length. Row the dumbbell to your side. Do eight reps, switch sides, and repeat.
Reverse Lunge (Front Squat Grip)
Hold a barbell so that it rests on the front of your shoulders and your fingertips. Step backward with your right leg into a lunge. Pause, and push back to the starting position. Do six reps. Repeat, stepping back with your left leg.
Secure a bar at waist height; the grab it, using an overhand grip, and hang with your hands above your shoulders. Pull your chest to the bar slowly lower your body back to the starting position. Do 10 reps.
Shoulders – Elevated, Feet-Elevated Single Leg Hip Thrust
Place two benches three feet apart. Position your upper back on one and your left foot on the other, and then hug your right knee. Raise our hips as high as you can. Do 10 reps, switch legs. and repeat.
Assume a push-up position, keeping your body straight. Lower your body until your chest nearly touches the floor. Push up, raising your hips as high you can. Return to the starting position. Aim for 10 reps.