6 PACK ABS For Beginners You Can Do Anywhere | 2018



Summer six-pack challenge: Press gang

01

Barbell squat

Sets:4 Reps:6 Rest:90 secs

Stand with your feet more than shoulder-width apart and hold a barbell across your upper back with an overhand grip – avoid resting it on your neck. Hug the bar into your traps to engage your upper back muscles. Slowly sit back into a squat with head up, back straight and backside out. Lower until your hips are aligned with your knees, with your legs at 90 degrees – a deeper squat will be more beneficial but get the strength and flexibility first. Drive your heels into the floor to push yourself explosively back up. Keep form until you’re stood up straight: that’s one.

02

Barbell bench press

Sets:4 Reps:6 Rest:90 secs

Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Lift the bar off the rack and position it above your chest with arms fully extended. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out. That’s one rep.

03

Dumbbell lunge

Sets:3 Reps:8 Rest:60 secs

Stand upright with dumbbells at your side, palms facing your body. Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. Use the heel of your right foot to push your upper body back to the starting position. Repeat with the opposite leg.

04

Dumbbell military press

Sets:3 Reps:8 Rest:60 secs

Position your feet with the heels together and lift the dumbbells up to your shoulders, palms facing forward. Press the dumbbells above your head explosively until your arms are fully extended, then lower the weights under control.

05

Cable crossover

Sets:3 Reps:12 Rest:45 secs

Attach stirrup handles to the high pulleys of a cable crossover machine. Take one in each hand – your arms should be outstretched with a slight bend. Place one foot slightly forward, brace your core, and pull the handles downward and across your body.






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Summer six-pack challenge: Press gang
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Date: 03.12.2018, 12:05 / Views: 75483