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The Ultimate Abs Diet Workout Plan to Change Your Body in 6 weeks

This is the set of workouts that I have been telling you all which helps you to make your dream body.  In this workout plan, in case you need to use dumbbells, first start with a low weight which makes you comfortable. When you feel that it’s nothing, just increase the weight by a small amount. (take the next sized dumbbell which is closest). So likewise continue doing this. 

Monday (Ab emphasize)

Repeat this circuit twice in the first two weeks. Then thrice after that.

Exercise RepetitionsRestSets
Traditional Crunch12 – 15none1
Bent-Leg Knee Raise12 – 15none1
Oblique V-Up10 each sidenone1
Bridge1 or 2none1
Back Extensions12 – 15none1
Squat10 – 1230S2
Bench Press1030S2
Pulldown1030S2
Military Press1030S2
Upright Row1030S2
Triceps Pushdown10 – 1230S2
Leg Extension10 – 1230S2
Biceps Curl1030S2
Leg Curl10 – 1230S2

Tuesday (optional)

Light cardio exercise like walking for 30 minutes

Wednesday (Ab emphasize)

Repeat this circuit twice in the first two weeks. Then thrice after that.

ExerciseRepetitionsRestSets
Standing crunch12 -15none1
Pulse up12none1
Saxon side bend6 – 10 each sidenone1
Side bridge1 or 2 each sidenone1
Back extension12 – 15none1
Squat30S30S2
Bench press1030S2
Pull down1030S2
Military press1030S2
Upright row1030S2
Triceps pushdown10 – 1230S2
Leg extensions10 – 1230S2
Bicep curl1030S2
Leg curl10 – 1230S2

Thursday (optional)

Light cardio exercise like walking for 30 – 45 minutes

Friday (Leg emphasize)

ExerciseRepetitionsRestSets
Squat10 – 1230S2
Bench Press1030S2
Pulldown1030S2
Traveling Lunge10 – 12 each leg30S2
Military Press1030S2
Upright Row1030S2
Step-Up10 – 12 each leg30S2
Triceps Pushdown10 – 1230S2
Leg Extension10 – 1230S2
Biceps Curl1030S2
Leg Curl10 – 1230S2

Saturday (Abs Workout Plus Interval Workout)

ExerciseRepetitionsRestSets
Traditional Crunch12 – 15none1
Bent-Leg Knee Raise12none1
Oblique V-Up6 -10 each sidenone1
Bridge1 – 2none1
Back extension12 – 15none1

Sunday

Relax, it’s Sunday. Enjoy your day as you want. 

Follow the post, “The Basic Exercises used in the Abs Diet Workout Plan” to know how to perform the exercises mentioned in the abs diet workout plan.

Here I will attach the article that I wrote for you to know about the basic exercises we used in this workout plan.

The Basic Exercises Used in Abs Diet Workout Plan

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