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
| 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 |
| 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 |
| 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 |
| 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 |
