Muscle Building Questions - Weekly Weight Training Schedule

Question:
Could you please send me a exercise schedule for a week. I need to reduce my fat stomach and get a six pack of abs.

Answer:
The"Push/Pull" method is a great training routine I like to recommend. With the "Push/Pull" method, you're basically pushing on one day and pulling on The next which is a nice way to split up your muscle groups over The course of a week. Here is a sample dumbbell workout routine:


MONDAY (CHEST)

• Flat Bench Dumbbell Press (3 or 4 sets of 10-12 reps)
  
• Incline Bench Dumbbell Press (3 or 4 sets of 8-10 reps)

TUESDAY (BACK)

• Single Arm Dumbbell Rows (3 or 4 sets of 12 reps)
  
• Two Arm Dumbbell Rows (3 or 4 sets of 10-12 reps)

WEDNESDAY (LEGS)

• Dumbbell Lunges (3-4 sets of 12, 10, 8, 6 reps)
  
• Dumbbell Squats (3-4 sets of 12 reps)

supersetted with

• Straight Leg Deadlifts (3-4 sets of 10-12 reps)
  
• Dumbbell Calf Raises (3-4 sets of 20 reps)

THURSDAY (TRICEPS)

• Dumbbell Extensions (3 or 4 sets of 12 reps)
  
• Triceps Pushdowns (3 or 4 sets of 12 reps)

FRIDAY (BICEPS)

• Seated Dumbbell Curls (3 or 4 sets of 8-10 reps)
  
• Dumbbell Concentration Curls (3 or 4 sets of 8-10 reps)

In terms of a great AB workout, here are The best exercises I recommend to really work your abs:

• Hanging Leg Raises
  
• Flat Bench Lying Leg Raises
  
• Bent Knee Hip Raises

This is one of The best exercises to tone The lower abs with The use of a medicine ball. It's a tough one, So don't get discouraged If you can only do a few when you're just starting out:

• Medicine Ball AB Crunches

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