Monday, March 16, 2009

16 Week Video Training to 6 Pack of ABs WEEK 2




Congratulations!!! You made it through week one! You just took one ofthe 16 steps to your GREAT achievement! Well, now it's time you take the week two.

Just a little recap for those who've not attended the week one
If you're new to this course, You might wanna go back and attend week one

http://abbusters.blogspot.com/2009/03/16-week-video-training-to-6-pack-of-abs.html

WEEK 2...Preparing for Intense Abs.

So in this week, you're preparing your abs, to go for the intense workouts. Not only you're preparing for your abs, but also your back and lower ab muscles. You're going to have a tough time ahead, and surely, you'll need preparation.

Schedule





So here's the schedule
1. All exercises are in Supersets (Perform exercise 1a, then immediately switch over to 1b, and then take the recommended rest time).
2. Repeat to the total of the recommended sets, before moving to the next superset.
3. Perform this workout 3 times in week 1
Recommended Worktime, Rest Time and Sets
1. Beginners [Most of you fall in this cateogry]
• 15 seconds worktime
• 35 seconds break
• 2 sets for each superset
2. Intermediate
• 20 seconds worktime
• 30 seconds break in between supersets
• 3 sets for each superset
3. Advanced
• 30 seconds worktime
• 30 seconds break in between supersets
• 3 sets for each superset.
Workouts

So as seen in the following, week 2 is a bit intense from week one. A little bit intense only. We have added 2 more workouts in week 2, and changed the routine from week one. Ripped Abs workouts, Lower Abs, Back and Waist and Calf has been added. Now you might be asking.. ripped abs makes sense, lower abs, back and waist workouts make sense.. Why calf? Well, as i said before, some workouts are major, the other are supporting. Supporting workouts are important as they are meant to build stamina for tougher routines.
Following are the workouts for week 2.

1A: Pull Ups
1b: Jump Squats
2A: Push Ups
2B: Squat and Press
3A: Bent Over Row
3B: Hip Bridge
4A: Shoulder Press
4B: Calf Raise
5A: Bicycle Kick
5B: Plank

How to Optimize for BEST RESULTS
Perform Cardio training right after this workout, as per the following schedule

1. Sprint for 20 Seconds
2. Walk for 30 Seconds

Repeat for 6 rounds

Perform 3x for week 1.

Best of Luck!!!

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2 comments on "16 Week Video Training to 6 Pack of ABs WEEK 2"

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Anonymous said...

GREATTTTT....Thanks man!!!!!!!!

Sanjay Gupta on October 14, 2009 at 6:27 PM said...

This is really great !

Do we have links to subsiquent weeks already or it is yet to come,? Cos I have in the 2nd week and curious what's in for 3rd week.

 

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