Ideally, you train 2-3 times a week according to this plan. You fill your training plan now: for a total body workout, all muscle groups are trained in one day. Build a therefore exercises for legs, chest, biceps, triceps, shoulders, stomach and back. Usually be tempted large muscle groups such as the leg muscles with several exercises. Choose the weight so that you the prescribed number of repetitions (approx. 10-12 repetitions per exercise) can comfortably afford. This is too easy, so you can increase the weight of each unit by up to 10%. At the beginning of the training, completing 5 abdominal exercises.

Make sure that you each plan an exercises for the various regions of the abdomen (upper straight stomach muscles, just lower abdominal muscles, oblique abdominal muscles, etc.). The abdominal exercises are completed at the beginning of the circuit training, because here are still the full power reserves available to the body. Absovliert you the exercises, however, only at the end of a training session, increases the risk it weakens that the exercises or even completely fall away. The abdominal exercises are completed in a row without a break. This guarantees a maximum stimulation of the abdominal muscles and promotes the Sixpack. After the abdominal exercises, the exercises are 6-14 made. After each exercise you should be no longer than 30 seconds break yourself.

The exercises in the training plan to apply, on a leg exercise (E.g. squats), followed by a chest exercise (such as the bench press). Completed the exercises 6-14, insert a break of 2-3 minutes. Then repeat the exercises 6-14. Success complete package be accompanied by four pre-built training plans the Sixpack success training program tailored exactly to the six-pack. You can start immediately with this finished training plan. The exercises are chosen so that you both in the gym and at home can complete your workout.