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

Bodybuilding.com
Ab Definition 3

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:
__________________________
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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

Warm-up: 5 min. easy pace on treadmill
or stationary bike
Circuit: 2 rounds
Straight-legged hip raise: 20 sec.
Toe touch: 20 sec.
Bicycle crunch: 20 sec.
Jackknife sit-up: 20 sec.
Straight-legged hip raise: 20 sec.
Toe touch: 20 sec.
Bicycle crunch: 20 sec.
Jackknife sit-up: 20 sec.
Circuit: 2 rounds
High knee: 20 sec.
Push-up: 20 sec.
Mountain climber: 20 sec.
Burpee: 20 sec.
High knee: 20 sec.
Push-up: 20 sec.

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 Mountain climber: 20 sec.
Burpee: 20 sec.
Circuit: 2 rounds
Tuck crunch: 20 sec.
Russian twist: 20 sec.
Scissor kick: 20 sec.
Lower-back curl: 20 sec.
Tuck crunch: 20 sec.
Russian twist: 20 sec.
Scissor kick: 20 sec.
Lower-back curl: 20 sec.
Rest 10 sec. between exercises,
Tabata-style, resting 2 min. between
rounds.

TRAINING, NUTRITION & SUPPLEMENT NOTES:

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