Abs- 4 week Workout and Meal Plan

May 15, 2011
Abs- 4 week Workout and Meal Plan

Here is your 4 week guide for eating right and working out to get a shredded 6 pack

This Plan was written to be used with this Meal Plan listed below.

Food                                                    Cal       Prot     Carb    Fat

Breakfast                                           

4 whole eggs                                       296      24        2          20

4 egg whites                                        68        16        0          0

(scramble eggs)

1Tbsp Peanut butter                            188      8          6          16

(eat plain on spoon)

 

Late morning snack                                      

1 scoop Whey Protein                         85        20        1          0

1 scoop casein                                     120      23        4          1

(mix proteins in water)

                                               

Lunch                                    

1/2 can white tuna                               110      20        0          3

8oz lowfat cottage cheese                   163      28        6          2

(mix tuna in cottage cheese)                                       

                                               

Mid-day snack                                               

6 oz chicken breast                              185      39        0          2

10 asparagus spears                             30        3          6          0

 

Preworkout snack                                         

1 scoop Whey Protein                         85        20        1          0

                                               

Postworkout snack                                        

1 scoop Whey Protein                         85        20        1          0

1 scoop casein                                     120      23        4          1

(mix proteins in water)

1 med plain bagel                                289      11        56        2

 

                                               

Dinner                                               

9 oz salmon                                         468      51        0          27

1/2 cup mixed veggies                        55        2          6          0

 

Nighttime snack                                            

1 scoop casein protein                        120      23        4          1

(mix protein in water)

 

Totals:                                                 2467    331      97        75


Week 1
Day 1
Exercise Sets Reps Muscle Group
Laying On Ball Abdominal Crunch With Cable 3 30 Abs
Leg Lifts on Ground 3 10 Abs
Prone Iso Abs Feet On Ground 3 30 Abs
V-Ups With No Equipment 3 20 Abs
Bent Over Cable Crunch 3 15 Abs
Day 2
Exercise Sets Reps Muscle Group
Laying On Ball Abdominal Crunch With Dumbbell 3 30 Abs
Prone Iso Abs On Ball 3 30 Abs
Elevated Twisting Crunch With Band 3 10 Abs
Laying on Ground Abdominal Crunches Feet on Ball With Band Hands Up 3 25 Abs
Bent Over Cable Crunch 3 15 Abs
Week 2
Day 1
Exercise Sets Reps Muscle Group
Laying On Ball Abdominal Crunch With Cable 3 25 Abs
Leg Lifts on Ground 3 15 Abs
Prone Iso Abs Feet On Ground 3 30 Abs
V-Ups With No Equipment 3 20 Abs
Bent Over Cable Crunch 3 15 Abs
Day 2
Exercise Sets Reps Muscle Group
Laying On Ball Abdominal Crunch With Dumbbell 3 15 Abs
Prone Iso Abs On Ball 3 10 Abs
Elevated Twisting Crunch With Band 3 20 Abs
Laying on Ground Abdominal Crunches Feet on Ball With Band Hands Up 3 30 Abs
Bent Over Cable Crunch 3 20 Abs
Week 3
Day 1
Exercise Sets Reps Muscle Group
Laying On Ball Abdominal Crunch With Cable 3 20 Abs
Leg Lifts on Ground 3 20 Abs
Prone Iso Abs Feet On Ground 3 30 Abs
V-Ups With No Equipment 3 20 Abs
Bent Over Cable Crunch 3 15 Abs
Day 2
Exercise Sets Reps Muscle Group
Laying On Ball Abdominal Crunch With Dumbbell 3 25 Abs
Prone Iso Abs On Ball 3 30 Abs
Elevated Twisting Crunch With Band 3 20 Abs
Laying on Ground Abdominal Crunches Feet on Ball With Band Hands Up 3 20 Abs
Bent Over Cable Crunch 3 25 Abs
Week 4
Day 1
Exercise Sets Reps Muscle Group
Laying On Ball Abdominal Crunch With Cable 3 25 Abs
Leg Lifts on Ground 3 20 Abs
Prone Iso Abs Feet On Ground 3 30 Abs
V-Ups With No Equipment 3 20 Abs
Bent Over Cable Crunch 3 15 Abs
Day 2
Exercise Sets Reps Muscle Group
Laying On Ball Abdominal Crunch With Cable 3 25 Abs
Decline Crunch 3 20 Abs
Prone Iso Abs On Ball 3 30 Abs
Laying on Ground Abdominal Crunches Feet on Ball With Band Hands Up 3 25 Abs

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