Week 1. Day 1 Abs/Cardio 1 Start. Day 2 Chest Start. Day 3 Abs/Cardio 2 Start. Day 4 Back Start. Day 5 Abs/Cardio 3 Start. Day 6 Arms/Shoulders Start. Day 7 Full Rest Start.
The 6 Best Exercises for Six-pack Abs. Pullup. Why it works your abs: People typically think of the pullup as an exercise for your biceps and back, and it is. Medicine Ball Slam. Why it works your abs: This one's a double-whammy. Ab Wheel Rollout. Pallof Press. Barbell Landmine. 3 Ways to Work Out on a Stand-up.
You can't get 6 pack abs just by doing ab exercises and skipping the cardio. Crunches, sit-ups, ab machines, and intense ab workouts are not enough to give you a 6 pack. Crunches and sit-ups help build the muscles in your core, while cardio burns the fat that's covering the muscle.