Back, trapezius, deltoids, and rhomboids coming along. Working on my wings (latissimi dorsi). I’ve been focusing long Sunday workouts on my back. I broke shoulders and traps into separate days as well. My workout schedule has roughly been: back; legs; bi/tri and abs; shoulders; then traps and abs. I do cardio on as many days as I can (except leg day) before I workout. My calves are growing and my quads, glutes and hams are getting stronger. It takes time and dedication for sure. This is a three month progress pic of my current target area…middle back~ rhoms.
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Great tips Mike!
Originally posted on Ripped Runner Fitness:
How to get Six Pack Abs
1) Get Lean – Drop your body fat to about 12% or less. This is achieved through consistent nutrition, cardio and weight lifting. This may take you 6 months, or years. Depends on your effort and consistency. You can drop about 2-4 pound’s safely per week
2) Work your Core – As you drop body fat, working your abs will help shape and define them. But, if you do not follow step number 1, you will never see the ab muscles underneath the water weight and belly fat. Focus on body weight ab exercises, a mix of exercises where you bring your knees to your chest and others where you bring your torso towards your knees.
3) Stay Lean – Staying lean is hard, but not impossible. It takes careful planning, especially if you were once overweight. You have to…
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