search for a six-pack

8/3/2019 Search for a Six-pack

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2010 www.australianweighttraining.com.au Page | 1

Search for a Six-Pack

The Ultimate Abdominal Mini-Course

Written by Joseph Sheather

2010 Australian Weight Training

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: ............................................... 16Resistance 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 specialnutritional 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 well-

rounded, 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 yourbody 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 insize and number when you put on weight,

o Fat cells only decrease insize 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 theopposite 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 ofthe 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 blue-

print 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 whileone 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


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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 trainingfartlek (eclectic) training

Style: 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

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 notthe 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.


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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 bythe 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.


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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 tocreate 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 thethickness 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 Build Muscle Tone Muscle

Bench Press 3 x 10 2 x 20

+

70 BB Row 3 x 10 2 x 20

Fit-ball DB Chest Press 3 x 10 2 x 20

+

Single-arm DB Row 3 x 10 each side 2 x 20 each side

Machine Chest Press 3 x 10 2 x 20

+

Neutral Grip Cable Row 3 x 10 2 x 20

Abs/Obliques

Fit-ball Crunch 4 x 20 4 x 20

+

DB Side Bend 4 x 20 each side 4 x 20 each side

10 minutes of upper body stretches for a cool-down

Day 2

5 minutes on the stationary bike for a warm-up

Quads/Hamstrings Build Muscle Tone Muscle

BB Squat 3 X 10 2 X 20+

Seated Leg Curl 3 x 10 2 x 20

45 Leg Press 3 x 10 2 x 20

+

BB Slightly Bent-leg Deadlift 3 x 10 2 x 20


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DB Step-up 3 x 10 each side 2 x 20 each side

+

45 Calf Press 3 x 15 2 x 20

Lower Abs/Core

Lying Hip-lift 4 x 20 4 x 20

+

Level Cable Rotation 4 x 20 each side 4 x 20 each side

10 minutes of lower body stretches for a cool-down

Day 3


Shoulders/Back Width Build Muscle Tone Muscle

Overhead Smith Press 3 x 10 2 x 20

+

Neutral Grip Chin-up 3 x 10 2 x 20 (assisted)

70 Overhead DB Press 3 x 10 2 x 20

+

Wide Grip Pulldowns 3 x 10 2 x 20

65 Arnold Press 3 x 10 2 x 20

+

Reverse Grip Pulldown 3 x 10 2 x 20

Abs/Core

Fit-ball Prone Ab-roll 4 x 20 4 x 20

+

Fit-ball Crunch/Rotate Combo 4 x 20 4 x 20



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Day 4


Biceps/Triceps Build Muscle Tone Muscle

Standing Strict BB Curl 3 x 10 2 x 20

+

Close Grip Bench Press 3 x 10 2 x 20

Standing Cable Curl 3 x 10 2 x 20

+

Rope Tricep Pushdown 3 x 10 2 x 20

Kneeling Hammer Curl 3 x 10 2 x 20

+

Bench Dips 3 x 15 2 x 20

Upper abs/Obliques

Weighted Smith Crunch 4 x 20 4 x 20

+

Fit-ball Slow Rotation 4 x 20 each side 4 x 20 each side


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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The Cardio Training Program for Six-pack Success:

Day 1

Immediately after Day 1 resistance training.

20 minutes of Interval Training on the Rower:

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

Day 2


20 minutes of Interval Training on the Stationary Bike:



Repeat for 20 minutes for the last 4 weeks


Day 3


20 minutes of Interval Training on the X-Trainer/Stepper/Climber:




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Day 4


20 minutes of Interval Training on the Treadmill:





Day 5

On your first day off from resistance training.

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

Day 6

On your second day off from resistance training.

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

Day 7

Take it easy. Relax and have a lovely day


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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 eitherdecrease 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

4 whole eggs cooked how you like

2 pieces of wholegrain toast

1 tsp of glutamine powder

2 BCAA capsules

Large glass of water

Meal 2

Protein shake:

500 mls of skim milk or soy milk

2 Tbs of low fat/sugar yoghurt

1 serve of 80%+ protein powder

Meal 3

Big serve of steamed, green vegetables

400 grams of lean chicken, beef, lamb, turkey or fish

Half a cup of brown rice


Meal 4

Protein shake:

500 mls of skim milk or skim soy milk



2 BCAA capsules

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




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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

2 whole eggs, 2 egg whites cooked to how you like

1 piece of wholegrain toast


2 BCAA capsules Large glass of water

Meal 2

Protein shake:

300 mls of skim milk or soy milk

1 Tbs of low fat/sugar yoghurt


Meal 3

Big serve of steamed, green vegetables



Meal 4

Green tea

Small handful of raw almonds

1 tsp of glutamine powder 2 BCAA capsules

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



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Meal 6

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 high-

protein, 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 PressTarget 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 abdominalsengaged

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 RowTarget 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 theshoulders blades, maintain the original body position

Breathe out on the way up and in on the way down

3. Fit-ball DB Chest PressTarget Area Chest

Ancillary Muscles - Anterior and Lateral Deltoids, Triceps, Gluteals, Lower Back


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


4. Single-arm DB RowTarget Area The muscles of the Scapula, Upper Back, Middle Back, PosteriorDeltoids

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



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5. Machine Chest PressTarget Area Chest

Ancillary Muscles Anterior and Lateral Deltoids, Triceps


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 RowTarget 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 CrunchTarget Area Abdominals

Ancillary Muscles Obliques, Lower Back

Goal To tone and strengthen the abdominalsAlternate 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



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8. DB Side BendTarget 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 theside 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



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Day 2 Exercises

1. BB SquatTarget Area Quadriceps, Gluteals

Ancillary Muscles Hamstrings, Lower BackGoal 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


2. Seated Leg CurlTarget 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 PressTarget 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



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4. BB Slightly Bent-leg DeadliftTarget 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 theoutside 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


5. DB Step-upTarget 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


6. 45 Toe PressTarget 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


7. Lying Hip-liftTarget 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


8. Level Cable RotationTarget 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 PressTarget 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


2. Neutral Grip Chin-upTarget 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


3. 70 Overhead DB PressTarget Area Anterior and Lateral Deltoid

Ancillary Muscles Upper Trapezius, Triceps, Serratus Anterior


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


4. Wide Grip PulldownsTarget 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 PressTarget Area Anterior and Lateral Deltoids

Ancillary Muscles Triceps, Trapezius, Serratus Anterior


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


6. Reverse Grip PulldownTarget 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


7. Fit-ball Prone Ab-rollTarget 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 fit-

ball 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 keepingthe 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 CurlTarget Area Biceps

Ancillary Muscles ForearmsGoal 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


2. Close Grip Bench PressTarget 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 CurlTarget 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


4. Rope Tricep PushdownTarget Area Triceps

Ancillary Muscles Forearms, Abdominals


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 outuntil 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


5. Standing DB Hammer CurlTarget 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



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6. Bench DipsTarget Area Triceps

Ancillary Muscles Lower Chest, Anterior and Lateral Deltoids


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


7. Weighted Smith CrunchTarget 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 topthen release slowly to the starting position


8. Fit-ball Slow RotationTarget 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

search for a six-pack

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