Dumbbell Set | Dumbbell exercise chart. Fitness Equipment

The abdominal section which is generally known as abs has several muscle groups located within the area. It starts below the chest and goes down to the pubic region. The upper, lower and middle abs are in the middle and go vertically down to the pelvis. It is essential to have strong abdominal muscles for all daily activities that we perform without even knowing that we are using these muscles.

Multi-joint free weight exercises are very good for 6-pack abs. This type of workout stresses every muscle in the body instead of a small group of muscles. This improves the body metabolism and the body is put to more work. This leads to a fat-burning and muscle-building response from the body. The exercises are listed below.

o Standard barbell deadlifts
o Romanian deadlifts
o Barbell back squats
o Barbell front squats
o Barbell overhead squats
o Dumbbell lunges
o Dumbbell step-ups
o Barbell clean and presses
o One arm snatches
o One arm swings
o Two arm swings
o Barbell high pulls
o Barbell flat bench presses
o Dips
o Push-up variations
o Pronated grip pull-ups
o Supinated grip chin-ups
o Lat pulldowns
o Barbell bent over rows
o One arm dumbbell rows
o Renegade dumbbell rows
o Seated horizontal cable rows
o Overhead barbell presses
o Dumbbell squat and presses

The focus has to be on weight training to get lean. Focus on free weights instead of machines. Workout intensity has to be increased gradually. Keep the workout duration between 30 to 60 minutes. A functional warm up at the beginning of the workout is essential. A specific type of training program is to be followed for 4 to 6 weeks before making any changes. The weight used during the workout should be on the heavier side.

Article Source: EzineArticles.com