How To Get Ripped Abs In 16 Weeks (Week 9) The Abs Challenge
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How To Get Ripped Abs in 16 Weeks - Week 9 (Upper Body)
Monday and Thursday Workout
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How To Get Ripped Abs in 16 Weeks - Week 9 (Lower Body)
Tuesday and Friday Workout
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Download
Your Week 9 Workout Routine in PDF at
http://www.TheAbsChallenge.com/PDF/TheAbsChallengeWeek9.zip
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http://www.TheAbsChallenge.com/PDF/CheatToBeLeanMealPlans.zip
http://www.TheAbsChallenge.com/PDF/TheAbsChallengeWeek9.zip
Download Your Meal Plans in PDF at
http://www.TheAbsChallenge.com/PDF/CheatToBeLeanMealPlans.zip
| How
To Get Ripped Abs In 16 Weeks (Week 9) The Abs Challenge WEEK 9 INSTRUCTIONS: *UPPER BODY
ONLY
All exercises are done in supersets Superset example: Perform 1a then move immediately to 1b and then take 30-60 second breaks in between. Repeat for a total of 3 rounds before moving to the next "superset." Note: Perform this workout 2x for week 9. For example: Monday: Upper Body Tuesday: Lower Body Wednesday: Rest Thursday: Upper Body Friday: Lower Body Weekend: Rest 1a: Modified Hindu Pushup (15-20 reps) 1b: One arm Row (15 reps per side) 2a: Chin-ups (15-20 reps) 2b: Shoulder Press (12 reps) 3a: Incline Dumbbell Press (15 reps) 3b: Reverse Band Fly (15 reps per side) 4a: Tricep Pushdown (12 reps) 4b: Hammer Curl (12 reps) Follow with interval training instructions after this workout routine. WEEK 9 INSTRUCTIONS:
*LOWER BODY ONLY
All exercises are done in supersets Superset example: Perform 1a then move immediately to 1b and then take 30-60 second breaks in between. Repeat for a total of 3 rounds before moving to the next "superset." Note: Perform this workout 2x for week 7. For example: Monday: Upper Body Tuesday: Lower Body Wednesday: Rest Thursday: Upper Body Friday: Lower Body Weekend: Rest 1a: DB Step Up (15 reps per side) 1b: DB Wall Squat Hold (20-30 seconds) 2a: Stationary Band Lunge (12 reps per side) 2b: Ball Squat with DBs (12 reps) 3a: Leg Raise Crunch (12 reps per side) 3b: Side Plank (25 seconds per side) 4a: Burpee Jump (15 reps) 4b: High Knee Drill (40 steps) No interval training after this workout routine. For more great resource, visit the following sites: The Most Complete Online Guide To Six Pack Abs http://www.BeyondSixPackAbs.com My Muscle Gaining Secrets http://www.MyMuscleGainingSecrets.com The Best Selling Six Pack Abs ebook http://www.SecretsToRippedAbs.com The #1 Rated Muscle Building on the internet http://www.VinceDelMonteWorkout.com The Ultimate Sandbags http://www.UltimateSandbags.com Click HERE
For The Week 10
Six Pack Abs Workout Routine
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