Happy Mother’s Day Discover How To Get Ripped Abs in 16 Weeks. Sign up right now for FREE at can get the recommended fitness band at 11 INSTRUCTIONS: *Pulling Movement All exercises are done in tri-sets Tri-sets example: Perform 1a then move immediately to 1b and then move immediately to 1c then take a 45 second break after 1c.  Repeat for a total of 3 rounds before moving to the next "tri-set." Note: Perform this workout once a week For example: Friday Workout Understanding Repetitions: Example: (20-15-12 reps) First set: 20 reps Second set: 15 reps Third set: 12 reps Monday: Pushing Movement and Interval Training Tuesday: Rest Wednesday: Lower Movement and Interval Training Thursday: Rest Friday: Pulling Movement and Interval Training Weekend: Rest 1a: Chin Up (10-8-5 reps) 1b: Pullup (10-8-5 reps) 1c: Standing Pulldown (20-15-12 reps) 2a: Standing Bent Over Row (15-12-10 reps) 2b: High Band Row (20-15-12 reps) 2c: Reverse DB Fly (20-15-12 reps) 3a: Hammer Curl (20-15-12 reps) 3b: Lateral Curl (20-15-12 reps) Follow with interval training instructions after this workout routine. --Week 11 Interval Training Instructions-- Perform interval training cardio immediately after this workout routine. Sprint for 20 seconds (85% of your max) Light jog for 30 seconds Repeat for 6 rounds Perform 3x per week during your workout days. Your Six Pack Abs Journey Starts Today. Join Thousands of People Compete To Be The Next "Abs Man of The Year." Join now at more great resource, visit the following sites: The Most Complete Online Guide To Six Pack Abs Fastest Growing Six Pack Abs Community 16 Week Journey To Six Pack Abs Complete Workout Guide For Men School Workout - Train Like The Spartan Muscle Gaining Secrets Best Selling Six Pack Abs ebook #1 Rated Muscle Building on the internet Ultimate Sandbags Training Manual how to get stronger now at out the #1 rated muscle building program ebook at