The One-Month Six-Pack Program's Workout Log -

Bodybuilding.com
Ab Definition 2

DAY: DATE: TIME:

am/pm
__________________________ __________________________ __________________________
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__________________________ __________________________
CARDIO TODAY? YES NO
EXERCISE DURATION
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LENGTH OF WORKOUT: WEIGHT: LOCATION:
__________________________ __________________________ __________________________
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MOOD WHEN STARTING:
__________________________
.

Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If
you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.

EXERCISE Set #1 Set #2 Set #3

Superset: 3 sets
Medicine-ball rotational throw:
10 reps per side
Side plank: 30-sec. hold per
side
Superset: 3 sets
Back extension: 15 reps
Jackknife sit-up: 15 reps
Superset: 3 sets
Ab-crunch machine: 15 reps
(or exercise-ball ab crunch if
no machine)
Toe touch: 15 reps
Superset: 3 sets
Decline reverse crunch: 15
reps
Superman: 30-sec. hold

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As little rest as possible
between exercises and sets.

TRAINING, NUTRITION & SUPPLEMENT NOTES:

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