Now that you know the basics, the most effective six pack exercises in the entire world, it’s time to put them into a weekly routine. I will consider that you want to have your weekends off from any scheduled strength straining. That doesn’t mean you can’t stay active. You should. Do fun stuff like playing games – soccer, field hockey, surfing, hiking, swimming, bicycling, frisbiing, running on the beach with your dogs, playing tennis and many many other fun active activities. Do whatever you love to do on your weekends, just move and move a lot.

When you are just starting with push ups and pull ups and you do the modified version, stick to 5 times per week doing it, with occasional extra day off from these exercises. But for the most part, you will be doing something every work day. And you will be doing it preferably at your work site to keep your evening free and to spend sone time at your work on yourself, not only slaving for your boss. It is quite a powerful time saver. I personally do it and I love it!

Quick 30 second warm up stretch before every set

Quite honestly, I don’t do this. I never warm up. When I have few seconds free, I jump on the chin up bar and do my chin ups right away, or get on the floor and do push ups, or just start doing my squat jumps. But, you are not me and I am not you. Feel free to do it, like I do, without warm up and I thing you will be fine and won’t get hurt as long as you increase the load slowly over time.

But if you will feel more comfortable doing some sort of warm up, here is my advice. Just few warm up moves are enough here. Remember, you are busy, you don’t have time to jump on treadmill and warm up for 10 minutes. And you don’t even need it. Warm up is overrated! Please don’t tell anyone I said that.

Arm circles

If you are about to perform upper body set like chin ups, pull ups, push ups, squat shoulder presses, do wide arm circles. 15 forward, 15 backward. Yes, those very common wide circles where you swing your arms forward and backward. The movement comes out of shoulders. Than right after you are done, do upper body strength set you have scheduled. Repeat before every set. It’s just 30 seconds after all. It won’t hurt to warm up a little.

Deep squat sit on your heels

Before you do your squat jumps or other intensive leg exercise, here is a simple effective way to get little warm up before. Squat down, all the way down, so your but touches your heels. Some six pack abs achievers won’t be able to do it. If you are one of them, hold something while you are in your deep squat position. After reaching this position, start rocking your but up and down. Do it 15 times and get up. You are ready for your legs strength set.

Six pack abs weekly strength training schedule:

It’s also very simple. I call it ALA. And it stand for Arms, Legs, Abs. Monday Arms, Tuesday legs, Wednesdays abs, Thursday arms, Friday legs.

Monday – upper body

If you are able to do 3 and more pull ups, 10 and more push ups, jump into this routine. If not, go back to modified exercise techniques and practice, practice and practice some more until you get to this level.

You come to the office or kitchen or workshop or anywhere you happen to be and you write down:

5X maximum R. – pull ups
5X maximum R. – push ups

Put it on a visible place. Start working or reading or making yourself a coffee, whatever. Now you have this sheet of paper with two very effective six pack abs exercises in front of you and you know, that you are going to finish them. If you really concentrate on them and use every free little time you have, you can be done quite fast with your specific weekday six pack abs strength routine.

So, always, when you have little time to get away from your desk, or stove or welding machine, go do a set of pull ups. Do max R. (repetitions) you can! Your chin up/pull up bar is close by. That was your homework, remember? if you still don’t have it mounted somewhere close to you, make it your mission for next few days. But, I assume, you already have it. It is an amazing six ack abs tool. You can’t live without it!

So now, when you finished your set of pull ups and you still have some time, get on the floor and do a set of push ups. Do maximum repetitions again! Great! Come back to your work you are doing and mark on the paper, that you already did these sets. It’s a psychological advantage. It makes you realize, that you are making a progress. You now know, that you have only 4 sets of pull ups and 4 sets of push ups left.

Now, work your way down the plan until you are done. It doesn’t matter how fast you do it, as long as you complete it for the day. It’s simple. Just get the plan done by the end of the day. It doesn’t matter when.

I personally race to finish my daily workout. But sometimes, it is a little struggle. But as long as I keep that plan in my head or on a paper in front of me, I know I will finish.

My personal note in here. There are countless periods of time, when people literally steel your time. You have to wait for somebody, you are on the hold, your boss wants you to wait for him, people want to talk to you about some celebrity crash or whatever. My advice to you is to try to utilize these little time windows for yourself, to your advantage. You will be surprise, how much more you can accomplish for yourself. And how better way to spent those little time windows as doing some intensive exercise in them.

People steel you time, you won’t let them, you finish your six ack abs strength training routine for the day, you get healthier at the same time, you don’t have to go to the gym in the afternoon and you can play with your kids. Everybody is happy. And even those people who tried to waist your time, don’t even know, you find a way to utilize it to your advantage. Be brave, organize and keep rocking.

I am sorry, just got off about this amazing system instead of talking about your weekly six pack abs strength training plan. So, lets go back to it now.

Tuesday – Legs

Squat jumps – 5X35R
Squat shoulder press – 3X20R

Additional exercise:

Hamstring curl with ball – 3X30

On Tuesday you will follow the same tactic as on Monday. The only difference will be the exercises. And on Tuesday, it will be 2 exercises focusing mainly on leg muscles, especially quadriceps muscles. Finish the two most important exercises for the day – squat jumps 5X35 and squat shoulder presses 3X20 while at work, utilizing little time windows in your work day again. And than, if you still have some time, finish the additional exercise – hamstring curl with ball 3X30.

Wednesday – abs

Heals touch crunches 3X25
Arms and legs raises 3X25

Additional exercise:

Floor back extensions 3X25

As you already heard from me before, working out abs diligently every day is not important to achieve six pack abs. And, in my plan, you will exercise them once, maybe twice per week. The reason for this is and I already talked about it before, that abs are a small muscle group and don’t increase the overall metabolism by much. However, they are still an important muscle group and we want them nice and formed once they come out of that fat cover.

Floor back extensions, are added to this plan as another small muscle group exercise. Having strong lower back muscles is effective injury prevention strategy. And we don’t want to leave them unaddressed. It’s important to have them strong. And injury prevention is a big part of six pack abs process.

Again, work your Wednesday exercises one set at the time preferably while you’re working. You might need the floor mat, but carpeted floors are fine too. Don’t get wrapped up with unimportant details. Finish your exercises for the day. That’s the only thing that matters.

Thursday – upper body

All major muscle groups in our bodies need to be worked out intensively twice a week in order to achieve six pack abs. That’s why we do upper body exercises again on Thursday. They will be very similar to those we did on Monday. Only difference here is, that instead of pull ups, you will be doing chin ups. Finish them on Thursday. Make it your mission for the day. It’s a very important mission.

Chin ups – 5X max. R.
Push ups – 5X max. R.

Friday – legs

Friday is legs day again. You worked out your legs on Tuesday, they were resting for 2 days and it’s time to work them out again. Only difference here is that instead doing squat jumps, you will be performing crossed jumps. They are little bit harder than squat jumps so 15 jumps each side will be enough to feel the burn in those quads. That will leave you with 30 jumps total.

Crossed jumps – stand straight with your legs of hips apart. Lover your butt and achieve 90 degree angle in your knee joint. Jump up and turn 180 degrees to the opposite side. Lover your but right down and jump again. If you can’t turn 180 degrees, start with 90 degree turns. Finish 15 jumps each side. Happy jumping! It’s fun performance exercise many of your favorite athletes do too.

Crossed jumps – 5X 15R each side – together 30 jumps
Squat shoulder press – 3X20R

Work the six pack abs plan religiously

Now that you have your weekly work out plan outlined here, no matter what the day is today, start today. No. Start now with your first set. Get your but of the chair and do your first exercise now. Action beats preparation every time. Start acting today. Finish your six pack abs simple exercise daily routine today. Did you finish?

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