Search For A Six-Pack

Search for a Six-Pack
The Ultimate Abdominal Mini-Course

Written by Joseph Sheather 2010 Australian Weight Training www.australianweighttraining.com.au
2010 www.australianweighttraining.com.au
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Table of Contents
Medical Disclaimer .......................................................................................................... 3 I am lean everywhere else. Why cant I see my Abs? ..................................................... 4 Fat Facts ...................................................................................................................... 5 An Overview Of What It Takes To Get a Six-pack ........................................................... 7 Anatomy of a Six-pack................................................................................................. 7 Muscles of Concern..................................................................................................... 7 1. Important DOS and DONTS for Six-pack Success .................................................. 8 2. Resistance Training for Six-pack Success ................................................................ 9 3. Cardio Training for Six-pack Success ..................................................................... 10 4. Nutrition Guidance for Six-pack Success .............................................................. 11 Putting It All Together ................................................................................................... 15 Assessment for Six-pack Success: ............................................................................. 15 The Resistance Training Program for Six-pack Success: ............................................... 16 Resistance Training Rules.......................................................................................... 18 The Cardio Training Program for Six-pack Success: ...................................................... 20 Cardiovascular Training Rules ................................................................................... 22 The Nutrition Plans for Six-pack Success ...................................................................... 23 Nutrition Plan For Muscle Gain................................................................................. 23 Nutrition Plan For Fat Loss ........................................................................................ 24 Nutrition Plan Rules .................................................................................................. 25 Resistance Training Exercise Descriptions .................................................................... 26 Day 1 Exercises .......................................................................................................... 26 Day 2 Exercises .......................................................................................................... 32 Day 3 Exercises .......................................................................................................... 37 Day 4 Exercises .......................................................................................................... 43 The Journey Continues.................................................................................................. 48
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Medical Disclaimer
This program is for educational and informative purposes only and is not intended as medical or professional advice. Always consult your doctor before making any changes to your diet or nutrition program. The use of diet and nutrition to control metabolic disorders and disease is a very complicated science, and is not the purpose of this program. The purpose of this program is to help healthy people reach their cosmetic fitness goals by educating them in proper nutrition and exercise guidelines. No health claims are made for this program. This nutrition and exercise program will not help cure, heal, or correct any illness, metabolic disorder, or medical condition. The author is not a medical doctor, registered dietitian, or clinical nutritionist; the author is a fitness and nutrition consultant. If you have diabetes, chronic hypertension, high blood cholesterol, cardiovascular disease, or any other medical condition or metabolic disorder requiring special nutritional considerations, we suggest you consult a health care professional with a clinical nutrition background (MD, RD, or CCN) for your special nutrition program. Your nutrition plan will not be effective by itself. You must combine a good diet with an appropriate exercise program for optimal results. If you have been sedentary and are unaccustomed to vigorous exercise, you should obtain your physicians clearance before beginning an exercise program. The American College of Sports Medicine (ACSM) recommends that apparently healthy individuals who are male and over 40 or female and over 50 to have both a physical exam and a diagnostic exercise test prior to starting a vigorous exercise program. A diagnostic exercise test and physical examination is also recommended in individuals of any age who exhibit two or more of the major coronary risk factors (smoking, family history of heart disease, elevated blood cholesterol, elevated blood pressure, and diabetes). Any individual with a known history of heart disease or other heart problems should be required to have a medical evaluation including a graded exercise test before engaging in strenuous physical activity. The author and publisher shall have neither liability nor responsibility to any person or entity with respect to any of the information contained in this manual. The user assumes all risk for any injury, loss or damage caused or alleged to be caused, directly or indirectly by using any information described in this course.
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I am lean everywhere else. Why cant I see my Abs?
Have you ever asked yourself this question? I hear it all the time from frustrated men and women who are in terrific shape but still have a small amount of extremely stubborn body-fat covering what is potentially a great six-pack. It is an amazing and terribly annoying function of the body which allows a layer of fat to remain over the abdominals when the rest of the body is lean, defined and shredded. I have written this ebook based on the observations and results of 15 years of consistent, intense, technical training and research. Myself, my training partners and my clients have proven what works and what doesnt and I have summarized everything you need to do in this 8 week program. Unlike other short-term training and nutrition blitzes Search for a Six-Pack is wellrounded, balanced and realistic. The meal plans and training program are healthy, effective and can be maintained permanently. I not only intend for you to give your body an 8 week overhaul I want to educate you about healthy lifestyle, eating and training choices. This is how you can maintain what you have achieved and continue to improve. AustralianWeightTraining.com.au is an outlet for a passion that has consumed more than half my life Weight Training. It has allowed me to write many articles and ebooks which have inspired people to eat, train and love life in the best way possible. Enjoy the journey through Search for a Six-Pack and continue towards your ultimate goals. Pictured below is a French bodybuilder from the nineties called Thierry Pastel. To me he typifies a perfect six-pack complementing a great physique. Other notable bodybuilders with great abs include: Serge Nubret, Achim Albrecht, Dexter Jackson, Shawn Ray, Darrem Charles, Pavol Jablonicky, Silvio Samuel, Ahmad Haider and more Google image them and check their amazing abs out for yourself.
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Before I describe the battle tactics required to blow the last bit of stubborn fat off your body please read and absorb the following facts: These will clear up some of the misconceptions about abdominal body-fat and explain why it can be so hard to remove:
Fat Facts
Spot Reduction The ability to initiate localized fat burning activity by training a specific muscle such as the abdominals DOESNT EXIST. Hundreds of crunches wont burn away a spare tyre. Im sorry but no magic pills, supplements, drastic diets, drugs, surgery, crazy exercises, ridiculous equipment or any other such bullshit will get you a six-pack better or faster than proper training and nutrition
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Genetics largely determine the individual distribution of your body-fat. Through the efficiency of evolution the main areas of fat storage are always the midsection, the hip and the thighs. These are the most efficient places to carry this stored energy therefore it will be one of these three sections to hold onto the last bit of body-fat. Nature also has a hand in this game. Women mostly have fat distributed to the hips and breasts which subconsciously attracts men. We are animals after all. Fat cells attract fat cells. Where you naturally carry body-fat is where the fat will always tend to build up if you put on weight. A very important fact read carefully and think about it: o Fat cells increase in size and number when you put on weight, o Fat cells only decrease in size when you lose weight they never decrease in number, o This means that every time your weight goes up and down you increase your bodies ability to gain body-fat.
For men the last place that they will lose body-fat will most likely be the abdominals. For women the hip and thighs. This is why the search for a six-pack must be a holistic, whole-body approach. If you cover all areas consistently and effectively even the most stubborn bit of body-fat will eventually disappear. It just depends how much you want it.
Now that you know some background information about the peculiarities of body-fat distribution I will take you through a fail-safe, multi-tiered plan of attack which will ensure a sensible and effective journey to the joy of abdominal definition.
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An Overview Of What It Takes To Get a Six-pack

Anatomy of a Six-pack
Muscles of Concern
Rectus Abdominis This is a long muscle that extends along the front of the abdomen. It is the famous body-part that becomes prominent when you burn off the fat revealing a six-pack in all its gloryYay!
* Trained by crunches, sit-ups, reverse crunches, leg raises etc
External Obliques These core muscles are on the side and front of your abdomen wrapping around your waist covering the internal obliques. Defined obliques frame a six-pack impressively and look like the bars of a xylophone aligned with each other at 45 running down the side of your waist.
* Trained by db side bends, oblique crunches, rotational exercises etc
Internal Obliques These are under the external obliques and are formed in the opposite direction.
* Trained by oblique, diagonal, twisting and rotational exercises
Transverse Abdominis This is the deepest of the abdominal muscles and lies under the obliques wrapping around the spine providing stability and protection.
* Trained by rotational exercises
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Multifidus Muscle This is a thin, stiff, core muscle deep in the spine. It stabilizes the vertebral joints allowing them to work and move effectively reducing structural degeneration.
* Trained by rotational exercises
Erector Spinae This is a group of three long postural muscles that run from the back of the neck to the lower back.
* Trained by back extension, deadlifts, good mornings etc
1. Important DOS and DONTS for Six-pack Success

DO perform regular, intense resistance training perform low intensity, high intensity and interval training cardio sessions eat small, frequent meals that are high-protein, low-carb, with plenty of fresh salads, veges, lean meats, fish, nuts and water maintain as much muscle as possible whilst shedding body-fat eat and train perfectly 90% of the time, 10% percent of the time let your hair down a little plan to incorporate your nutrition and training as a permanent lifestyle choice stay away from fad diets and fat loss drugs/supplements perform regular health/fitness assessments use a personal trainer, a training partner and a website like AustralianWeightTraining.com.au train every part of your mid-section inside and out: lower abs, upper abs, obliques, erectors, core muscles, intercostals, serratus etc know your energy in vs. energy out food and exercise equation this is the blueprint of your six-pack lifestyle live with integrity, own your life
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DONT buy an Ab King Pro be slack push yourself to the limit over-eat, miss meals or consume something for pleasure that will do your head in later make the mistake of starving yourself and losing muscle: less muscle = slower metabolism, slower metabolism = increased fat storage make pathetic excuses follow the same routine every week mix it up move ahead without research and a plan make vague or unrealistic goals forget to picture yourself where you want to be
2. Resistance Training for Six-pack Success

Employ free-weight compound movements: Compound exercises (squat, leg press, bench press, dead-lift, chin-up etc.) require more control and more muscle involvement which will increase the calorific demand on the body burning more body-fat during and after the workout. Perform exercises standing rather than seated: Example Stand up for Dumbbell and Barbell shoulder pressing movements instead of using a bench. This will require greater core involvement improving the strength and tone of your mid-section and will also burn more calories as the lower body takes the stress rather than a bench. Use your legs in upper body movements: Examples BB Push Press, Standing Cable Row + Squat, Lunge + Shoulder Press etc Exercises such as these have everything increased core involvement, muscle group
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involvement and calorie burning. This is resistance training-based cardio activity at its best. Perform single-limb movements: This will again increase core involvement as you focus on remaining symmetrical while one side of your body is creating force. Perform compound agonist/antagonist supersets: Examples: Pressing exercises for chest superset with rowing exercises for back (i.e. Bench Press + BB Row) or pressing exercises for shoulders superset with pulling exercises for lats i.e. (Standing Arnold Press + Wide Grip Chin-ups). Because of all the major muscle groups working and requiring energy extreme calorie burning and strength work is the result! Decrease rest time between sets, increase volume and intensity: This will cause your energy systems to search for body-fat to eliminate as the energy systems are pushed into overload.
3. Cardio Training for Six-pack Success

Perform medium to high intensity cardio exercise immediately after resistance training: During an intense weight training session the main source of energy used, glycogen sugar stored in muscle cells and liver, is depleted. This leaves fat readily available to be burnt during cardio work which can be performed at a higher intensity over a shorter time period immediately after your weights workout. The fat-burning potential at this point is basically double so make the most of it. Perform cardio exercise first thing in the morning: After fasting for approximately 10 hours (average time between dinner and breakfast) you have a unique opportunity to burn away some body-fat, ESPECIALLY if you have had a healthy dinner that is high in nutrition and low in calories (more on that later). Perform an hour of sustained cardio before breakfast to get straight into those fat stores without needing to burn off a mountain of glycogen first. Use a variety of cardio types and styles: I have talked about his many times in the past Mix up your exercise routine or your body will adapt and stand still. Keep your body guessing and it will continue to change
and improve. There is a multitude of variables that you can adjust to keep your cardio routine fresh. Type: sustained and continuous, low intensity short, medium high intensity interval training fartlek (eclectic) training cardio machines treadmill, rower, stepper, x-trainer, bike classes high impact, barbell, combat, step, circuit, boot camp, boxing, dance etc recreational walking, running, roller-blading, swimming, surfing, climbing, dancing etc sport all continuous, dynamic sporting activities
Style:
Make adjustments to the type, style, timing, duration and intensity of your cardio sessions.
4. Nutrition Guidance for Six-pack Success

We are now at the point where you will be separated into two distinct groups: Group One - those of you that truly own your life, want to be happy, want to be healthy and would love a great set of abs And, Group Two - those of you that are ruled by your addictions, are in an endless cycle of self-sabotage and make constant excuses by playing the victim. If you are in Group One this journey is going to be easy, fun and totally effective. If you are rotting away in Group Two you must stop that bullshit right this minute Know this: You and you alone are in complete control of your life and choose every part of that life yourself. You make all the decisions. Nobody else does it for you. You are not the victim of a higher power. You are a victim of your own lack of integrity and fear of self-responsibility. No more excuses. Right. Lets get down to business. Its as simple as this: No matter how much you exercise if you are not eating correctly you will not reduce body-fat effectively. Nutrition is the key.
The DNA of fat loss is this simple but infinitely powerful equation: ENERGY IN <----> ENERGY OUT This means: Calories taken into the body through food balanced with calories burnt by the body by normal metabolism and exercise. To reduce body-fat ENERGY IN must decrease and be sourced from fresh, healthy, balanced, varied, unprocessed food sources that are high in basic clean nutrients, vitamins, minerals, antioxidants, bioflavonoids and low in empty calories. ENERGY OUT must entail a rigorous, balanced, consistent, varied and progressive exercise regime that will approach the Six-pack battle from every conceivable angle. Foods to embrace Organic vegetables of many colours especially dark green Salads of many colours Fresh herbs and spices Unprocessed brown grains Organic, lean meat, chicken and fish Unsalted nuts Low-fat milk, cheese and yoghurt Soy milk and tofu Free-range Eggs Limited organic fruit, dark chocolate and good red wine Quality protein powder BCAAs and Glutamine Essential fatty Acids
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Juice Plus+ Herbal teas Filtered water
Foods to avoid Starchy vegetables potato, sweet potato and pumpkin Suspicious fresh supermarket produce White and processed carbohydrates bread, rice, pasta, noodles Fatty and processed meats and fillers Sweets and chocolate bars Chips and other high-salt or high-sugar processed snacks Cakes and desserts Soft drinks, cordials and pre-made fruit juice Artificial colours, flavours and sweeteners Products containing sucrose, high-fructose corn-syrup, maltodextrin and other obesity-causing, designer sugars High-sugar alcohols and mixers Fast food and any other highly processed garbage Deep-fried food Energy drinks Sugar Saturated and trans fats
Once you give your body the correct food and nutrition it requires, and reduce the intake of all the crap it doesnt need, you have already done yourself a huge favour.
The following steps need to be implemented for Six-pack Success and general health: 1. Focus on the good food from the first list 2. Cut out the shit food from the second list 3. Decrease portion size and increase meal frequency 4. Eat a minimum of five meals each day 5. Never miss breakfast or lunch 6. Eat a large breakfast, a medium-sized lunch and a light dinner with at least two healthy snacks in between 7. Increase protein and water intake, decrease carbohydrate and fat intake 8. Record all food and liquid intake in a food diary every day and include a note about daily training and exercise 9. Buy a Calorie Counter book or computer program to help with your energy in vs. energy out calorie and exercise equation (the apple iphone has a fantastic application perfect for fat loss) If you know how many calories you are consuming, and how many calories you are burning each day, then it is super easy to adjust one or both sides of the equation to create a calorific deficit. This will ensure that you always know where you stand and what to adjust if something isnt working.
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Putting It All Together

Assessment for Six-pack Success:
a. Three Photographs taken of the mid-section from the front, the side and the rear with abs tensed but not pulled in b. Waist measurement taken around the waist at the navel with abs tensed but not pulled in c. Three Skinfold Measurments taken from the lower abs beside the navel, on the obliques and the gross love-handle over the kidneys. Measured while standing If you dont have access to skinfold calipers grab two inches of skin vertically between the thumb and forefinger and squeeze together then measure the thickness of the fold with a ruler Measure and record at the beginning of the program, at the end of week 4 and at the end of week 8.
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The Resistance Training Program for Six-pack Success:

Day 1 5 minutes on the rower for a warm-up Chest/Back Thickness Bench Press + 70 BB Row Fit-ball DB Chest Press + Single-arm DB Row Machine Chest Press + Neutral Grip Cable Row Abs/Obliques Fit-ball Crunch + DB Side Bend 4 x 20 4 x 20 each side 4 x 20 4 x 20 each side Build Muscle 3 x 10 3 x 10 3 x 10 3 x 10 each side 3 x 10 3 x 10 Tone Muscle 2 x 20 2 x 20 2 x 20 2 x 20 each side 2 x 20 2 x 20
10 minutes of upper body stretches for a cool-down Day 2 5 minutes on the stationary bike for a warm-up Quads/Hamstrings BB Squat + Seated Leg Curl 45 Leg Press + BB Slightly Bent-leg Deadlift
Build Muscle 3 X 10 3 x 10 3 x 10 3 x 10
Tone Muscle 2 X 20 2 x 20 2 x 20 2 x 20
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DB Step-up + 45 Calf Press Lower Abs/Core Lying Hip-lift + Level Cable Rotation
3 x 10 each side 3 x 15
2 x 20 each side 2 x 20
4 x 20 4 x 20 each side
4 x 20 4 x 20 each side
10 minutes of lower body stretches for a cool-down Day 3 5 minutes on the rower for a warm-up Shoulders/Back Width Overhead Smith Press + Neutral Grip Chin-up 70 Overhead DB Press + Wide Grip Pulldowns 65 Arnold Press + Reverse Grip Pulldown Abs/Core Fit-ball Prone Ab-roll + Fit-ball Crunch/Rotate Combo 4 x 20 4 x 20 4 x 20 4 x 20 Build Muscle 3 x 10 3 x 10 3 x 10 3 x 10 3 x 10 3 x 10 Tone Muscle 2 x 20 2 x 20 (assisted) 2 x 20 2 x 20 2 x 20 2 x 20
10 minutes of upper body stretches for a cool-down
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Day 4 5 minutes on the rower for a warm-up Biceps/Triceps Standing Strict BB Curl + Close Grip Bench Press Standing Cable Curl + Rope Tricep Pushdown Kneeling Hammer Curl + Bench Dips Upper abs/Obliques Weighted Smith Crunch + Fit-ball Slow Rotation 4 x 20 4 x 20 each side 4 x 20 4 x 20 each side Build Muscle 3 x 10 3 x 10 3 x 10 3 x 10 3 x 10 3 x 15 Tone Muscle 2 x 20 2 x 20 2 x 20 2 x 20 2 x 20 2 x 20
10 minutes of upper body stretches for a cool-down
Resistance Training Rules

Read my article The Perfect Rep on AustralianWeightTraining.com.au before you begin. It explains every aspect of resistance training technique and methodology. It will help you generate maximum benefit from the training program Check the attached photos and exercise descriptions frequently to review your technique Execute each set with perfect technique and 100% intensity The symbol + is used to show a Superset. This is where a set of one exercise is followed immediately by a set of another exercise
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As soon as you can perform the full reps and full sets of an exercise with perfect technique you must increase the weight to the next smallest increment. Dont sit on a weight that isnt testing you Drink plenty of water and dont eat for at least an hour before your workout Rest 45-60 seconds between each superset for the first 4 weeks Rest 30-45 seconds between each superset for the last 4 weeks Stop immediately if you feel something is wrong and seek medical advice
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The Cardio Training Program for Six-pack Success:

Day 1 Immediately after Day 1 resistance training. 20 minutes of Interval Training on the Rower: Day 2 Immediately after Day 2 resistance training. 20 minutes of Interval Training on the Stationary Bike: Day 3 Immediately after Day 3 resistance training. 20 minutes of Interval Training on the X-Trainer/Stepper/Climber: 1 minute at 50% maximum effort 30 seconds at 80% maximum effort 1 minute at 50% maximum effort 30 seconds at 80% maximum effort Repeat for 20 minutes for the last 4 weeks Increase to 30 minutes for the last 4 weeks 1 minute at 50% maximum effort 30 seconds at 80% maximum effort Repeat for 20 minutes for the first 4 weeks Increase to 30 minutes for the last 4 weeks
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Day 4
Repeat for 20 minutes for the first 4 weeks Increase to 30 minutes for the last 4 weeks
Immediately after Day 4 resistance training. 20 minutes of Interval Training on the Treadmill: Day 5 On your first day off from resistance training. Day 6 On your second day off from resistance training. Day 7 Take it easy. Relax and have a lovely day Go for a 40 minute Jog/Run first thing in the morning for the first 4 weeks Increase to 1 hour for the last 4 weeks Go for a 40 minute Jog/Run first thing in the morning for the first 4 weeks Increase to 1 hour for the last 4 weeks 1 minute at 50% maximum effort 30 seconds at 80% maximum effort Repeat for 20 minutes for the first 4 weeks Increase to 30 minutes for the last 4 weeks
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Cardiovascular Training Rules

Drink plenty of water and dont eat for at least an hour before your workout If you cant sustain the interval training pattern for the set time then either decrease the workload or perform your best steady-state effort until the time is up If you can cope with the workload comfortably then increase the resistance and/or speed when necessary Push yourself and make the most of this cardiovascular effort because after weight training your fat burning potential has doubled Take the time to warm-up and cool-down properly Stop immediately if you feel something is wrong and seek medical advice
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The Nutrition Plans for Six-pack Success

Nutrition Plan For Muscle Gain
Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 A big serve of salad with lettuce, baby spinach, red and green capsicum, spanish onion, tomato, olives, mushroom, carrot, beetroot and low-fat cheese 300 grams of lean chicken, beef, lamb, turkey or fish Large glass of water Protein shake: 500 mls of skim milk or skim soy milk 1 serve of 80%+ protein powder 1 tsp of glutamine powder 2 BCAA capsules Big serve of steamed, green vegetables 400 grams of lean chicken, beef, lamb, turkey or fish Half a cup of brown rice Large glass of water Protein shake: 500 mls of skim milk or soy milk 2 Tbs of low fat/sugar yoghurt 1 serve of 80%+ protein powder 4 whole eggs cooked how you like 2 pieces of wholegrain toast 1 tsp of glutamine powder 2 BCAA capsules Large glass of water
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Meal 6 Small tin of tuna or tub or low-fat cottage cheese Small handful of almonds 1 Multivitamin/mineral 2-4 Omega 3 capsules
Nutrition Plan For Fat Loss

Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 A medium serve of salad with lettuce, baby spinach, red and green capsicum, spanish onion, tomato, olives, mushroom, carrot, beetroot and low-fat cheese 200 grams of lean chicken, beef, lamb, turkey or fish
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2 whole eggs, 2 egg whites cooked to how you like 1 piece of wholegrain toast 1 tsp of glutamine powder 2 BCAA capsules Large glass of water
Protein shake: 300 mls of skim milk or soy milk 1 Tbs of low fat/sugar yoghurt 1 serve of 80%+ protein powder
Big serve of steamed, green vegetables 300 grams of lean chicken, beef, lamb, turkey or fish Large glass of water
Green tea Small handful of raw almonds 1 tsp of glutamine powder 2 BCAA capsules
Meal 6
Large glass of water
1 Multivitamin/mineral 2-4 Omega 3 capsules
Nutrition Plan Rules

Follow this meal plan with 100% dedication for 6 days per week On Day 7 you may choose one main meal and one snack meal of your choice. Dont go overboard Dont overeat, but dont miss any meals If you are a vegetarian then supplement any meat, chicken or fish with highprotein, low-fat, low-carb vegetarian alternatives Make sure your fridge is full of all the food you need
Monitor you ENERGY IN <----> ENERGY OUT equation each day Drink lots of water
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Resistance Training Exercise Descriptions

Day 1 Exercises
1. Bench Press Target Area Chest Ancillary Muscles Anterior and Lateral Deltoids, Triceps Goal To build, strengthen and thicken the chest Alternate Exercises Flat Smith Machine Press, Push-up
Set up the rack slightly below arm length at the appropriate width For grip width hold the hands under the barbell with shoulders and elbows at 90 then grasp it Pull the shoulder blades together behind the back and keep them there throughout the movement Keep the feet wide and flat on the floor, the chest up and the abdominals engaged Lift the BB off the rack and starting from above the upper chest lower slowly down to the lower chest When you feel a stretch through the chest and shoulders push the BB back to the starting position Breathe in on the way down and out on the way up
2. 70 BB Row Target Area The muscles of the Scapula, Upper Back, Middle Back, Posterior Deltoids Ancillary Muscles Latissimus Dorsi, Biceps, Forearms, Lower Back, Gluteals, Hamstrings, Quadriceps Goal To build, strengthen and thicken the upper and middle back Alternate Exercises 70 Cable Row, 70 Smith Machine Row
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Stand with feet shoulder width apart holding a barbell with an overhand grip on the outside of the legs Bend the knees slightly and lean forward until the torso is at 70 Keep the back arched, the chest and head up and the abdominals engaged From full extension pull the BB in constant contact with the thighs up the legs into the hips squeezing the shoulder blades together Slowly release the BB down the thighs stretching the upper back by opening the shoulders blades, maintain the original body position Breathe out on the way up and in on the way down
3. Fit-ball DB Chest Press Target Area Chest Ancillary Muscles - Anterior and Lateral Deltoids, Triceps, Gluteals, Lower Back Goal To build, strengthen and thicken the chest Alternate Exercises Flat DB Bench Press, Fit-ball Cable Chest Press
Sit on a fit-ball holding two dumbbells on your legs Roll forward and lie down bringing the dumbbells onto the chest The feet should be shoulder width apart, the hips pushed upwards, the abdominals engaged and the head slightly down over the back of the ball Push the dumbbells to full extension above the middle of the chest then pull the shoulder blades together and keep them there throughout the movement Slowly lower the dumbbells down to the outside of the chest until a gentle stretch is felt Push them back up to the starting position
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The path that the dumbbells follow is like an inverted U Roll back to the seated position when the set is finished Breathe in on the way down and out on the way up
4. Single-arm DB Row Target Area The muscles of the Scapula, Upper Back, Middle Back, Posterior Deltoids Ancillary Muscles Latissimus Dorsi, Biceps, Forearms Goal To unilaterally build, strengthen and thicken the upper and middle back Alternate Exercises Single-arm Cable Row, Single-arm Machine Row
In a prone position start on one side of the body placing the toe and knee of one leg on a flat bench with a straight arm from the same side in line with knee Place the other leg out to the side on the floor keeping it straight Try and make a fairly even triangle of support between the knee on the bench, the hand on the bench and the foot on the floor Distribute most of the bodyweight onto the knee Grasp a dumbbell letting it hang straight down with the hand facing the side of the body Looking down keep the back slightly arched, the torso parallel with the bench, the shoulders parallel with the floor and the abdominals engaged Drop the shoulder as far down as possible stretching the upper back without twisting the torso This is the starting position From here pull the DB up until it touches the obliques keeping the elbow beside the body Bring the shoulder up squeezing the shoulder blade in towards the middle of the back Slowly release down to the starting position letting the shoulder drop without twisting the torso Breathe out on the way up and in on the way down
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5. Machine Chest Press Target Area Chest Ancillary Muscles Anterior and Lateral Deltoids, Triceps Goal To build, strengthen and thicken the chest Alternate Exercises Bench Press, DB Bench Press
Set up the seat so that the handles are in line with lower chest Grasp the handles in the middle, sit right back, keep the head back, lift the chest, pull the shoulders behind the body Use the assistance lever to move the handles forward then push them out to full extension keeping the shoulders back Release slowly until a stretch is felt across the chest and shoulders then push out again Breathe out on the way forward and in on the way back
6. Neutral Grip Cable Row Target Area The muscles of the Scapula, Upper Back, Middle Back, Posterior Deltoids Ancillary Muscles Latissimus Dorsi, Lower Back, Biceps, Forearms Goal To build, strengthen and thicken the upper and middle back Alternate Exercises Neutral Grip Rowing Machine, T-Bar Row
Depending on the set-up, i.e. braced knee or braced feet, place yourself far enough away from the handle so that when the arms are at full extension and the body is in the correct position the resistance is off the weight stack
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Once you are holding the handles make sure the back is straight and the abdominals contracted before the weight is lifted off the stack and the body is moved into the starting position When the weight is up arch the back slightly, contract the abdominals, lift the head and chest and let the shoulders stretch forward opening up the shoulders blades without the chest dropping Pull the bar all the way in towards the stomach through the elbows pull the shoulders back squeezing the shoulder blades together Pause briefly then release slowly letting the shoulder stretch forwards to the starting position Breathe out as you pull in towards the body and breathe in as you release out
7. Fit-ball Crunch Target Area Abdominals Ancillary Muscles Obliques, Lower Back Goal To tone and strengthen the abdominals Alternate Exercises Slow Crunch, Machine Crunch
Place a fit-ball under the lower to middle back with feet wide and flat on the floor Cross the arms over the chest and make sure the torso is level and slightly over the back of the ball Contract the upper abdominals and slowly lift the head, shoulders and back up to 45 without moving the fit-ball At the same time contract the lower abdominals lifting the hip up slightly As the abdominals are contracting try and pull them in towards the spine rather than push them outwards. Hold the position for a second for a peak contraction then lower slowly down to the starting position Breathe out on the way up and in on the way down
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8. DB Side Bend Target Area Obliques Ancillary Muscles Abdominals, Lower Back, Forearms Goal To tone and strengthen the obliques Alternate Exercises Slow Fit-ball Rotation, Cable Side Bend
Stand up straight with feet shoulder width apart holding one dumbbell on the side with that arm relaxed Place the other hand on the hip Pull the abdominals in and keep them engaged throughout the movement Without moving the hip or the legs or twisting the torso bend the body slowly to the side The DB should run down the leg until a stretch is felt on the opposite obliques then contract them moving the torso back up until the whole body is straight Swap sides at the end of the set and continue without resting Breathe in on the way down and out on the way up
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Day 2 Exercises
1. BB Squat Target Area Quadriceps, Gluteals Ancillary Muscles Hamstrings, Lower Back Goal To build and strengthen the quadriceps and gluteals Alternate Exercises Smith Machine Squat, Fit-ball DB Squat
In a power rack set up the barbell so that it is slightly lower than shoulder height and set up the safety bars in line with the top of the hips Grip the BB a hand-space wider than shoulder width and step under it squeezing the shoulder blades together to rest the BB on the trapezius Stand up with the weight and step back so there is room to perform the movement Take a shoulder width stance, lift the chest and head, arch the back, engage the abdominals In this position bend the knees lowering yourself towards the floor allowing the chest to go slightly forwards and the hips to go slightly backwards Stop before the lower back starts to round or at 90 at the knees then push back up to the starting position but dont lock out the knees Breathe in on the way down and out on the way up
2. Seated Leg Curl Target Area Hamstrings Ancillary Muscles Calves Goal To build and strengthen the hamstrings Alternate Exercise Lying Leg Curl, Lying DB Leg Curl
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Adjust the back-rest so that when seated the back, hips and thighs are flat against the pad and the knee-pad is just below the knees Adjust the leg pad so it rests on the back of the ankle Hold the toes in towards the body and keep them there throughout the movement Pull the legs in all the way making sure to get the peak contraction right at the bottom then release slowly almost to the top Breathe out on the way down and in on the way up
3. 45 Leg Press Target Area Quadriceps, Gluteals Ancillary Muscles Hamstrings Goal To build and strengthen the quadriceps and gluteals Alternate Exercise Seated Leg Press, Front Squat
Adjust the back-rest so the angle of the seat is fully open Set the safety-catch so that the sled can only come down to the point where the knees go slightly below 90 during the movement Place the feet approximately shoulder-width apart with the toes turned out slightly, near the top of the plate Remove the rack and slowly lower the sled down keeping the toes, knees and hip in line until you get to 90 at the knee Push the sled back up to the top but dont lock out the knees Breathe in on the way down and out on the way up
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4. BB Slightly Bent-leg Deadlift Target Area Hamstrings, Lower Back, Gluteals Ancillary Muscles Calves, Forearms Goal To build and strengthen the hamstrings, lower back and gluteals
Alternate Exercises DB Slightly Bent-leg Deadlifts, Back Extension Take a shoulder width stance holding the barbell with an overhand grip on the outside of the legs Bend the knees slightly and maintain the angle throughout the movement Keep the head and chest up, the back slightly arched and engage the abdominals Slowly bend forward at the waist sliding the BB down against the legs until the hamstrings stretch (approximately 90 at the hips) The back must remain arched to engage the hamstrings and the legs slightly bent to protect the knees Contract the gluteals lifting the BB back up the legs to the starting position Breathe in on the way down and out on the way up 5. DB Step-up Target Area Quadriceps, Gluteals Ancillary Muscles Hamstrings, Adductors, Calves Goal To build and strengthen the quadriceps unilaterally Alternate Exercises Stationary Lunge, Single-leg Squat
Holding a pair of dumbbells place one foot on a flat bench with the straight leg approximately half a metre on the floor behind
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With the head and chest up contract the quadriceps and gluteals of the leg on the bench straightening it and stepping the whole body onto the bench Touch lightly with the other foot then control the body slowly down to the starting position keeping the original leg on the bench for the entire set Make sure the hips, knees and feet remain in line throughout the set Breathe out on the way up and in on the way down
6. 45 Toe Press Target Area Gastrocnemius Ancillary Muscle Tibialus Anterior, Soleus Goal To build and strengthen the calves Alternate Exercises Donkey Calf Raise, Seated Toe Press
Adjust the back-rest so the angle of the seat is fully open Place the safety-catch 3 quarters of your leg length up the sled Place 1 third of your feet on the bottom of the sled shoulder width apart then push the sled up removing the rack With knees almost straight slowly lower the toes down towards the body stretching the calves intensely then push the toes up as far as possible pausing at the top to get a powerful contraction Breathe in on the way down and out on the way up
7. Lying Hip-lift Target Area Lower Abdominals Ancillary Muscles Upper Abdominals, Obliques, Lower Back Goal To tone and strengthen the lower abdominals Alternate Exercises V-ups, Hanging Leg Raise
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Lie face up on a flat bench and grasp the edge firmly behind the head Hips and knees are bent at 90 and the back is flat on the bench From this position contract the stomach lifting the legs, hips and lower back off the bench up and back toward the elbows, the hip and knees must remain at 90 Once the knees are above the elbows and the stomach is pulled in towards the spine and contracted firmly, pause, then lower slowly down until the hips almost touch the bench Keep a continuous tension on the abdominals Breathe out on the way up and in on the way down
8. Level Cable Rotation Target Area Core Ancillary Muscles Midsection Goal To strengthen the core and tone the midsection Alternate Exercises Low to High Cable Rotation, High to Low Cable Rotation
Set up a cable attachment at chest height and grasp the handle vertically with both hands either clasped together or above and below each other Stand approximately 2 metres away with the body at 180 degrees to the pulley and hold the handle out in front with the arms straight Keep the head and chest up, engage the abdominals, bend the knees slightly With straight arms rotate the cable and torso 90 towards the pulley then rotate 180 right across the body to the other side then slowly bring it 180 back to the pulley again At the end of the set rest briefly then repeat on the other side Breathe in as you rotate towards the pulley and out as you rotate away
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Day 3 Exercises
1. Overhead Smith Press Target Area Anterior and Lateral Deltoids Ancillary Muscles Upper Trapezius, Triceps, Serratus Anterior Goal To build and strengthen the shoulders Alternate Exercises Machine Shoulder Press, Military Press
Set up an incline bench to approximately 70 Place it in the centre so when seated the bar comes down to the upper chest Take grip on the bar when the elbows and shoulders are at 90 and roll it off the hooks Keep the head and back against the bench, lift the chest slightly and engage the abdominals Slowly lower the bar to approximately chin level or when a stretch is felt through the shoulders then push it up until the arms are almost fully extended Breathe in on the way down and out on the way up
2. Neutral Grip Chin-up Target Area Latissimus Dorsi Ancillary Muscles Biceps, Forearms Goal To build and strengthen the latissimus dorsi Alternate Exercises Neutral Grip Lat Pulldown, Neutral Grip Pulldown Machine
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Set-up the handles so that the hands are facing each other between 15 and 30 centimetres apart (6 12 inches) Use a counter-weight that allows about ten chin-ups with good form Start at full extension with the knees and hips at the front of the pad and the body leaning out from the hands The chest and head is up with the back arched and the stomach tensed Pull up concentrating on contracting through the elbows instead of the hands until the chin is level with the hands Release slowly to full extension maintaining the original body position Breathe out on the way up and in on the way down
3. 70 Overhead DB Press Target Area Anterior and Lateral Deltoid Ancillary Muscles Upper Trapezius, Triceps, Serratus Anterior Goal To build and strengthen the shoulders Alternate Exercises Machine Shoulder Press, Overhead Cable Press
Set up an incline bench to approximately 70 and lift the seat so that you cant slide out Hold two dumbbells on the outside of the shoulders with the palms facing forward then push to full extension above the head With the dumbbells touching lower them slowly down to the outside of the shoulders and stop slightly above then push them back to the starting position The path that the dumbbells follow is like an inverted U Breathe in on the way down and out on the way up
4. Wide Grip Pulldowns Target Area Latissimus Dorsi, Upper Back and the muscles of the Scapula Ancillary Muscles Posterior Deltoids, Pec Minor, Biceps, Forearms Goal To build, strengthen and widen the upper back Alternate Exercises Wide Grip Chin-up, Wide Grip Pulldown Machine
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Set up the thigh pads so they are tight on the legs Take a grip on the bar so that when the elbows and shoulders are at 90 the hands are a hand-space wider Sit down with the arms at full extension above the head, lift the head and chest, arch the back slightly and engage the abdominals Contract the back pulling the bar down to the chin then release slowly back to full extension As you bring the bar down concentrate on pulling through the elbows and bringing the shoulder blades together behind the back Breathe out on the way down and in on the way up
5. 65 Arnold Press Target Area Anterior and Lateral Deltoids Ancillary Muscles Triceps, Trapezius, Serratus Anterior Goal To build and strengthen the shoulders Alternate Exercises DB Shoulder Press, Machine Shoulder Press
Set up an incline bench to approximately 65 Sit down with the head back holding to dumbbells in the same position as the top of a bicep curl The DBs should be parallel in a straight line with the hands facing the shoulders and the forearms should be parallel and perpendicular to the floor, both should be shoulder width apart
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From this position push the DBs straight up above the head constantly turning them until the hands face away from the body at full extension with the DBs parallel and in line Then release them slowly through the same path constantly turning until the starting position is reached Breathe out on the way up and in on the way down
6. Reverse Grip Pulldown Target Area Latissimus Dorsi Ancillary Muscles Biceps, Forearms Goal To build and strengthen the latissimus dorsi Alternate Exercises Reverse Grip Chin-up, Reverse Grip Pulldown Machine
Set up the thigh pads so they are tight on the legs Take an underhand grip on a straight bar and sit down with the arms at full extension above the head Lift the head and chest, arch the back slightly and engage the abdominals Contract the back pulling the bar down to the chest then release slowly back to full extension Concentrate on pulling through the elbows Breathe out on the way down and in on the way up
7. Fit-ball Prone Ab-roll Target Area Abdominals Ancillary Muscles Obliques, Lower Back, Hip Flexors, Latissimus Dorsi Goal To tone and strengthen the abdominals Alternate Exercises Ab-wheel, Prone Hold
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With hands clasped place the forearms on a fit-ball with the elbows and shoulders at 90 The legs are at full extension and on the toes The hips are up so that the body makes an open upside down V and the abdominals are constantly contracted inwards intensely Without relaxing the abdominals or changing the body position slowly roll the fitball forwards 2 or 3 inches with the forearms Flex the stomach even harder then pull back to where the arms are at 90 again Breathe in on one movement component and out on the next
8. Deep Fit-ball Crunch/Rotate Combo Target Area Abdominals, Obliques Ancillary Muscles Core, Lower Back Goal To tone and strengthen the mid-section Alternate Exercises Fit-ball Slow Rotation, Side to Side Floor Crunch
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In front of a mirror place a fit-ball under the lower to middle back with feet wide and flat on the floor and against the wall Carefully lower your torso over the back of the ball until your head touches it Cage the hands lightly over the ears with the elbows pointing straight out to the side Contract the abdominals slowly, hard and in towards the spine lifting the torso to 45 whilst keeping the fit-ball and hips still From this position slowly rotate the torso as far as possible to one side keeping the hip facing the mirror As you are turning raise the outer elbow and drop the inner elbow contracting the obliques on the inner side Rotate slowly back to the middle and lower the torso back to the starting position, repeat the movement on the other side Perform the movement slowly, keep the abdominals contracted inwards, maintain a 45 angle at the top, keep the fit-ball and hips still and keep each movement component slow, clean and separate Breathe in on one movement component and out on the next
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Day 4 Exercises
1. Standing Strict BB Curl Target Area Biceps Ancillary Muscles Forearms Goal To build and strengthen the bicep Alternate Exercises Standing Cable Curl, Standing DB Curl
Stand with feet shoulder width apart holding a barbell with a underhand grip on the out side of the legs Keep the head and chest up with slightly bent knees and abdominals contracted Bend the elbows lifting the BB up towards the shoulders without the elbows moving forward Squeeze the biceps then slowly lower the BB down, without the elbows moving backwards, until it touches the legs Breathe out on the way up and in on the way down
2. Close Grip Bench Press Target Area Triceps Ancillary Muscles Chest, Anterior and Lateral Deltoids Goal To build and strengthen the triceps Alternate Exercises Close Grip Smith Press, Close Grip Push-up
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On a flat bench set up the barbell at a height where the hands are shoulder width apart and the arms fully extended towards the ceiling Lie under the BB so that it is above eye level and take a shoulder width grip Lift it off and bring it forward holding it above the chest then with elbows pointing forwards lower it slowly down to just below the chest Then push it back up to above the middle of the chest keeping the elbows in Breathe in on the way down and out on the way up
3. Standing Cable Curl Target Area Biceps Ancillary Muscles Forearms Goal To build and strengthen the biceps Alternate Exercises Standing BB Curl, Standing DB Curl
Stand with feet shoulder width apart facing one metre away from a low cable pulley attachment Hold the straight bar handle with a underhand grip on the out side of the legs Keep the head and chest up with slightly bent knees and abdominals contracted Bend the elbows lifting the bar up towards the shoulders with the elbows moving forward slightly Squeeze the biceps then slowly lower the BB down, with the elbows moving backwards slightly, until it touches the legs Breathe out on the way up and in on the way down
4. Rope Tricep Pushdown Target Area Triceps Ancillary Muscles Forearms, Abdominals Goal To build and strengthen the triceps Alternate Exercises Reverse Tricep Pushdown, V-bar Tricep Pushdown
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Attach a rope to the top of a cable pulley and grasp it with the hands facing each other Pull it down towards the body until the elbow are touching the ribs and step back about one metre from the machine Keeping the elbows against the side of the body lean forward at the waist to about 70 with the head and chest up and the abdominals engaged With the hands together in front of the shoulder extend the rope down and out until the hands are at full extension on the outside of the legs then release slowly up and in to the shoulders keeping the elbows still Breathe out on the way down and in on the way up
5. Standing DB Hammer Curl Target Area Biceps, Brachialus, Brachioradialus Ancillary Muscles Forearms Goal To build and strengthen the biceps, brachialus and brachioradialus
Alternate Exercises Seated DB Hammer Curl, Rope Hammer Curl With a close stance hold the dunbbells facing each other on the outside of the legs Keep the head and chest up with slightly bent knees and abdominals contracted Bend the elbows lifting the DBs up towards the shoulders without the elbows moving forwards Squeeze the biceps then slowly lower the DBs down, without the elbows moving backwards, until the arms are almost straight Breathe out on the way up and in on the way down
6. Bench Dips Target Area Triceps Ancillary Muscles Lower Chest, Anterior and Lateral Deltoids Goal To build and strengthen the triceps Alternate Exercises Bar Dips, Machine Dips
On a flat bench sitting on the middle of the long edge place hands on either side of the legs so that the grip width is no wider than the hips Lift the body with the hands and place the feet flat approximately 1 metre to 1.5 metres out in front keeping the feet close together Look up and lift the chest then slowly bend the elbows lowering the body towards the floor until the elbows get to approximately 90 Push back up until the arm is straight The back and hips must be in constant contact with the edge of the bench on the way down and up, the chest and head must also stay up Increase resistance by placing a weight on the thighs Breathe in on the way down and out on the way up
7. Weighted Smith Crunch Target Area Abdominals Ancillary Muscles Obliques Goal To tone and strengthen the abdominals Alternate Exercises Machine Crunch, Weighted Crunch
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Place an incline bench set at about 30 under the smith machine and lie on down with the feet of the foot of the frame and the bar above the stomach With straight arms hold the bar at shoulder width and roll it off the hooks Engage the abdominals pulling them in towards lifting the upper back off the bench and looking straight ahead Contract the stomach and push the bar up to full extension pausing at the top then release slowly to the starting position Breathe out on the way up and in on the way down
8. Fit-ball Slow Rotation Target Area Abdominals, Obliques Ancillary Muscles Core, Lower Back Goal To tone and strengthen the mid-section Alternate Exercises Fit-ball Crunch/Rotate Combo, Side to Side Floor Crunch
In front of a mirror place a fit-ball under the lower to middle back with feet wide and flat on the floor and against the wall Contract the abdominals pulling them in towards the spine holding the torso at about 40 Cage the hands lightly over the ears with the elbows pointing straight out to the side From this position slowly rotate the torso as far as possible to one side keeping the ball still and the hip facing the mirror As you are turning raise the outer elbow and drop the inner elbow contracting the obliques on the inner side Then rotate slowly all the way around to the other side repeating the action Perform the movement slowly, keep the abdominals contracted inwards, maintain a 40 angle, keep the fit-ball and hips still and take about 5 seconds to move all the way across Keep the breathing shallow and consistent
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The Journey Continues

By now you will be significantly leaner, more muscular, fitter and healthier than you have ever been in your life. If you started this program in good shape then you should be the proud owner of a ripped six-pack. If you were out of shape at the commencement of your Search for a Six-Pack Journey then lean abs are just around the corner. So where do you go from here? Options: Follow Search for a Six-Pack for another 8 weeks Go to www.AustralianWeightTraining.com.au, download my eBook Red Hot Bod and follow this new training system with 100% intensity Adopt Australian Weight Training as your Online Personal Trainer and use all the available tools to take your physique to the next level
Whatever path you choose Ill be right there ready to guide, help and encourage. Grab this opportunity with both hands and give it everything youve got. There is nothing stopping you from creating the body you have always wanted. Now is your time Regards, Joey Sheather Unleash the inner mongrel
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The Ultimate Abdominal Mini-Course

I am lean everywhere else. Why cant I see my Abs?

An Overview Of What It Takes To Get a Six-pack

1. Important DOS and DONTS for Six-pack Success

2. Resistance Training for Six-pack Success

3. Cardio Training for Six-pack Success

4. Nutrition Guidance for Six-pack Success

Juice Plus+ Herbal teas Filtered water

Putting It All Together

The Resistance Training Program for Six-pack Success:

10 minutes of upper body stretches for a cool-down

10 minutes of upper body stretches for a cool-down

Resistance Training Rules

The Cardio Training Program for Six-pack Success:

Cardiovascular Training Rules

The Nutrition Plans for Six-pack Success

Nutrition Plan For Fat Loss

Large glass of water

1 Multivitamin/mineral 2-4 Omega 3 capsules

Nutrition Plan Rules

Resistance Training Exercise Descriptions

The Journey Continues

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