6 PACK ABS BASED ON LOOSLY BASED ON MIKE CHANGS ROUTINE

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

germat on October 22, 2014

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Expert

Target Gender:

Men

Body Parts:

Chest, Back, Shoulders, Trapezius, Biceps, Triceps, Thighs, Calves, Abs

Workout Length:

70 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups	-	30	20
Barbell Bench Press	210 lbs.	12	0
Back
Bent-Over Barbell Rows	130 lbs.	12	60
Chest
Barbell Bench Press	210 lbs.	12	0
Back
Bent-Over Barbell Rows	130 lbs.	12	60
Chest
Barbell Bench Press	130 lbs.	12	0
Back
Bent-Over Barbell Rows	130 lbs.	12	60
Shoulders
Seated Barbell Front Press	125 lbs.	12	0
	125 lbs.	-	0
Trapezius
Barbell Shrugs	230 lbs.	-	60
	230 lbs.	-	60
Biceps
Standing Barbell Curls	120 lbs.	12	0
Triceps
Triceps Bench Dips	-	50	60
Biceps
Standing Barbell Curls	120 lbs.	12	0
Triceps
Triceps Bench Dips	-	25	60
Thighs
Barbell Squats	260 lbs.	15	0
Stiff-Legged Deadlifts	135 lbs.	15	60
Calves
Standing Calf Raises	200 lbs.	25	60
Abs
Sprint Run	-	-	90
Sit-Ups	-	100	30
Leg Raises	-	100	30
Back
Mixed Grip Chin Up	-	50	60

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