Sandra Reiche : Awesome Abs! Female Six-pack Full Routine + Diet
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Full Routine:

Day 1: Legs

Barbell Squats 4 x 10-12
Deadlifts 4 x 10-12
Leg Extension 4 x 10-12
Leg Curl 4 x 10-12
Hip Thrust 4 x 10-12

Day 2: Shoulders/Chest

Standing Barbell Military Press 4 x 10-12
Side Lateral Raises 4 x 12
Reverse Machine Fly’s 4 x 10-12
Machine Bench Press 4 × 10-12

Day 3: Back/Abs

Band Assisted Pull Ups 4 x 15
Wide Grip Pulldown 4 x 12
Seated Cable Row 4 x 12
Back Extensions 4 x 12
Ab Crunch Machine 4 x 12
Hanging Leg Raise 4 x 12
Cable Crunch 4 x 12

Day 4: Biceps/Triceps

Alternating Hammer Curls 4 x 12
Cable Preacher Curl 4 x 12
Decline Dumbbell Extensions 4 x 12
Dip Machine 4 x 12
Pushdowns 4 x 12

Day 5, 6 & 7: Rest Day

Recovery

Daily Diet:

Meal 1: ¼ cup Oatmeal, 1 ounce Whey, 1 tablespoon Almonds and ¼ cup Frozen Raspberries
Meal 2: 1 ounce Whey
Meal 3: 5 ounces Chicken Breast or 4 ounces 5% Ground Beef, 5 ounces Shrimp or 7 ounces Cod, ¼ cup Plain Rice or 1 cup Potatoes and 5 ounces Vegetables and 1 ounce Whey in water
Meal 4: 1 ounce Casein, ¼ cup Almonds and 2 ounces Frozen Raspberries

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Music: Intro:Alan Walker – Fade [NCS Release]
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