Sample Workout – 1
Monday – Workout 1: Chest & Triceps
Tuesday – Workout 2: Abs and Cardio
Wednesday – Rest Day
Thursday – Workout 3: Legs and Abs
Friday – Workout 4: Back and Biceps
Saturday – Workout 5: Shoulders / Chest / Abs
Sunday – Rest Day
More Ab Exercises Bellow
Knees Up Crunch
Pulsing Crunch
Forward Crunch
Pike Crunch
Weighted Hands Above Head Crunch
Lying Leg Raise
Hips Lift
Accordion Crunch
Hanging Knee Raise
Side to Side Bar Twist
Crunch And Rotation
Decline Crunch
Side to Side Leans With Weight
Side Lying Crunch
Isometric Bridge
Lying Side Leg Lift
Eating Recommendations
1. Never skip breakfast (try to eat it first thing every morning)
2. Eat 5-6 meals, every 2-3 hours.
3. Never go 3 hours without a meal
4. Drink 4-5 glasses of water each day
5. Remove all refined sugars and sweeteners from your diet.
6. Avoid wheat (white bread) and dairy products if you want get as lean as possible If it wasn’t for books like “The Fat Burning Kitchen” by Mike Geary.
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