Six Pack Extreme by Simeon Panda

Copyright © 2017 by Simeon Panda This ebook is not intended as a substitute
Photography © Arron Dunworth 2017 for the medical advice of physicians. The
Photography © 2003-2017 Shutterstock, reader should regularly consult a physician
Inc in matters relating to his/her health and
Illustrations Shutterstock/Virgin Media. particularly with respect to any symptoms
Art & Design by Simeon Panda that may require diagnosis or medical
attention.
Published in 2017 by Pandasbox Ltd.
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All rights reserved. No part of this ebook factors, there are some inherent risks. The
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cause.
SIX PACK EXTREME 2

Medical Disclaimer
This ebook, ‘Six Pack Extreme By Simeon Panda,’ (hereinafter injuries, and exercises in SPE are no exception. It is possible that
called “SPE”) is not a substitute for direct, personal, professional you may become injured doing the exercises from SPE, especially
medical care and diagnosis. None of the meal plans or exercise if they are done with poor form.
routines contained in SPE should be performed or otherwise
used without clearance from your physician or health care If you choose to participate in these risks, you do so of your own
provider first. free will and accord, knowingly and voluntarily assuming all risks
associated with such exercise activities. These risks may also exist
The information contained within is not intended to provide for those who are currently in good health right now.
specific physical or mental health advice, or any other advice
whatsoever, for any individual or company and should not be Simeon Panda is not a medical doctor. His advice in this ebook is
relied upon in that regard. We are not medical professionals and not meant as a substitute for medical advice. You must consult
nothing on this website should be misconstrued to mean your doctor before beginning ANY meal plan or exercise
otherwise. program, no exceptions. You are using meal plans and routines at
your own risk and Simeon Panda is not responsible for any
There may be risks associated with participating in activities injuries or health problems you may experience or even death as
mentioned in SPE for people in poor health or with pre-existing a result of using SPE.
physical or mental health conditions. Because these risks exist,
you will not participate in any meal plan's in SPE if you are in It is to be made clear that Pandasbox Ltd & Simeon Panda are not
poor health or have a pre-existing mental or physical condition. responsible for any injuries or health problems you may
If you choose to participate in these risks, you do so of your own experience or even death as a result of using SPE.
free will and accord, knowingly and voluntarily assuming all risks
associated with such dietary activities. These risks may also exist
for those who are currently in good health right now.
As with any exercise program you assume certain risks to your

health and safety. Any form of exercise program can cause
SIX PACK EXTREME 3

CONTENTS
Pg 6 About the Author

Pg 7 Introduction
Pg 12 Abnatomy
Pg 19 FAQs
Pg 22 Beginner Routines
Pg 35 Intermediate Routines
Pg 45 Advanced Routines
Pg 50 Healthy Eating
SIX PACK EXTREME 4
CONTENTS
Pg 54 Protein Pg 63 Vegetables
Pg 55 Complex Carbohydrates Pg 66 Hydration
Pg 59 Simple Carbohydrates Pg 67 Personal Message
Pg 61 Healthy Fats
SIX PACK EXTREME 5

ABOUT
THE
AUTHOR
imeon Panda is one of
S the most influential
fitness professionals in
the world. He is a fitness
entrepreneur who has immense
popularity, not just because of
his amazing physique, but for
his character and high publications worldwide,
standards in representing the MuscleMag, Train Mag, Muscle &
sports fitness industry.
Performance, Fitness RX, Muscle
 
He is respected for many Insider to name a few. He has
reasons among his fans and appeared live on Australia’s
followers worldwide, not least number one national breakfast
because of his highly positive tv show ‘The Today Show,’ New
and motivational approach to Yorks most popular urban radio
everything he does.
station ‘Hot 97,’ and has also
 
Simeon has graced the front hosted seminars and judged
covers, written for and has shows in countries all over the
been featured in major fitness world.
SIX PACK EXTREME 6

INTRODUCTION
Introduction
ets get something clear from the start, if

L you’re reading this, then it’s safe to assume
you are human, if you are human you
already have abs, fact! It’s anatomical name is the
‘Rectus abdominis’ more commonly known as the
‘six pack.’ You could have 8, 6 or you may only
display 4, but we all have them.
It is a popular desire for us to see this musculature
through the skin. With the knowledge now that you
already have abs, the next step is the getting them
to show.
SIX PACK EXTREME 8

Introduction
To do this your body fat needs to be quite low, take

a look at the chart below:
Men Body Fat
Lean 10 - 14%
Very Lean < 9%
Competitive 3 - 6%
Women Body Fat
Lean 16 - 20%
Very Lean < 15%
Competitive 8 - 12%
SIX PACK EXTREME 9

Introduction
‘You need to lower your body fat.’

Where do you fit in? If your body fat is above what
is considered ‘lean,’ along with following the
routines in Six Pack Extreme, you will need to also
reduce your body fat to expose those abs you
already have, they could already be quite
developed, but until the body fat is reduced you
will not know!
To reduce your body fat, it is advisable to

implement a full muscle building routine, along
with an effective cardio routine that will torch fat.
For torching fat I

recommend my
Fat Burn Extreme
Training Guide
available here.
SIX PACK EXTREME 10

“PUT YOUR
HEADPHONES ON,
DROWN OUT
EVERYTHING AND
EVERYONE, BE IN THE
ZONE AND
GO FOR IT.”
SIX PACK EXTREME

ABNATOMY
ABS ANATOMY
Serratus
Rectus Abdominis
External Obliques
SIX PACK EXTREME 13

ABnatomy
Serratus
Rectus Abdominis
External Obliques
SIX PACK EXTREME 14

ABnatomy
WHAT YOU
CAN SEE
Rectus Abdominis
Known as ‘The Six Pack,’ sort

after by almost every man and
quite a few women.
The rectus abdominis is a

paired muscle running
vertically on each side of the
anterior wall of the abdomen,
it originates at the sternum
and inserts at the pelvis.
Although six is most
commonly visible, four, eight
and even ten packs can be
seen on some.
SIX PACK EXTREME 15

ABnatomy
External Obliques
The external oblique are broad

and thin in shape, they run
diagonally down the sides of
the rectus abdominis.
For many, the oblique’s are not

visible (especially females),
this is due to
subcutaneous fat deposits and
the small size of the muscle.
SIX PACK EXTREME 16

WHAT YOU
CAN’T SEE
Internal Obiques
Below the external obliques

you will find the internal
obliques. The internal obliques
are also a broad and thin in
shape, however they run in the
opposite direction to the
external obliques.
SIX PACK EXTREME 17

Transverse Abdominis (TVA)
Directly below the rectus

abdominis you will find the
transverse abdominis, which
resembles a corset that covers
the front and lower torso.
During many lifts the TVA

contracts (involuntarily); it acts
as the body's natural weight-
lifting belt, stabilising the
spine and pelvis during lifting
movements.
SIX PACK EXTREME 18

FAQS
FAQs
? How often should I perform the routines?
You should aim to perform the Six Pack Extreme

routines 2 - 3 x per week in combination with a full
body muscle building or fat burning routine,
depending on your goals.
How long does each session last?
Each routine should last between 20 - 25mins.
Can I use Six Pack Extreme with Mass Gain Extreme or Fat Burn Extreme?
Sure, you can perform a routine from Six Pack Extreme in combination with
your Mass Gain Extreme or Fat Burn Extreme session. Ab routines should be
performed at the end of your workout.
Can I mix the exercises from different routines?
You can, however bear in mind that each routine is written with a structured
format, first targeting the upper abs of the rectus abdominis, obliques, lower
abs and finishing off an exercise for the lower back. It is essential that all the
abs muscles are hit with each routine.
SIX PACK EXTREME 20

FAQs
? How long before I see my abs?
If you cannot already see your abs when you start

this training program, you will need to work towards
reducing your body fat.
As we covered in the introduction, everyone has abs, the aim

of this program is to build your abs muscles and strengthen your core. To
reduce your body fat I recommend my Fat Burn Extreme Training Guide, which
can be downloaded here.
SIX PACK EXTREME 21

BEGINNER
ROUTINES
ROUTINE 1
EQUIPMENT
Exercise Mat
EXERCISE (CIRCUIT) SETS REPS NOTES
1. Janda Sit Up 4 10 - 12 If you have trouble keeping

your feet down, you can
have a workout partner
exert pressure on your feet
to keep them on the
ground. You can also wrap
your legs under a barbell to
keep them down.
2. Twisting Sit Up 4 10 - 12 Each crunch counts as 1

rep, so if you are
performing 10 reps it will
be 5 in each direction.
Beginner
SIX PACK EXTREME 23
ROUTINE 1
3. Scissor Kicks 4 10 - 12 Lie on your back with legs

straight and extend your
arms by your sides. Lift your
heels about 6 inches and
rapidly kick your feet up
and down in a quick,
scissor-like motion.
4. Lying Back Extension 4 10 - 12 Lie face down on an

exercise mat with arms fully
extended in front of you.
Simultaneously raise arms,
legs and chest off the floor,
leaving only your pelvic
area touching the mat.
Hold this contraction for 2
seconds, then lie flat, this is
1 rep.
METHOD
Perform each exercise for the specified number of sets then move on to the
next exercise.
Along with building your abdominal muscles and strengthening your core, it is
important to also strengthen your lower back muscles. For this reason you
should perform the lower back exercise after completing all 3 abs exercises.
Beginner
SIX PACK EXTREME 24
TIP 1
Did you know...
Deadlifts and Squat work abs too?
What most people do not know is that movements

like deadlifts and heavy squats are actually the kings
of abdominal exercise. There is no amount of isolation
exercises that can mimic their effects on the core and
development of the abdominal muscles.
If these exercises are not included in your current training routine, they are
fundamental and should be added along with the isolation abs exercise
routines in this program. The full body routine I follow, ‘Mass Gain Extreme,’
can be downloaded from here.
SIX PACK EXTREME 25

ROUTINE 2
EQUIPMENT
Dumbbells or Medicine Ball or

Weights Plate
Exercise Mat
1. Weighted Sit Up 4 10 - 12 This exercise can be done

using a medicine ball,
dumbbells or plate.
2. Weighted Twisting Sit Up 4 10 - 12 This exercise can be done

using a medicine ball or
plate. Each sit up in each
direction counts as 1 rep, so
if you are performing 10
reps it will be 5 in each
direction.
Beginner
SIX PACK EXTREME 26
ROUTINE 2
3. Bench Knee Pull In 4 10 - 12 Position your hands under

your glutes or holding onto
the bench. Extend your legs
straight out. This is the
starting position. Bend your
knees and pull your thighs
up toward your chest, this is
1 rep.

1 rep.
METHOD
next exercise.
Beginner
SIX PACK EXTREME 27
TIP 2
Did you know...

For strong abs you need a strong back?
You need a strong lower back, to make it possible

for you to complete these intense abdominal
workouts effectively, and with less risk of injury.
Your core has a front, sides and guess what, there’s a back to it
too! Your lower back or to give it’s technical name ‘erector spinae,’ also needs a
good workout. Many tend to neglect the lower back muscles, but it is very
important to train them, if we want awesome abs we cannot neglect our lower
back.
SIX PACK EXTREME 28

ROUTINE 3
EQUIPMENT
Bench
Exercise Mat
Stability Ball
1. Stability Ball Crunch 4 10 - 12 Do not lock your fingers

behind your head, this can
cause you to exert pressure
on your neck, instead have
them by your ears.
2. Alternate Heel Touches 4 10 - 12 Lie flat, legs apart with

knees up, reach around to
touch your left heel, then
do the same on the right,
this is 1 rep.
Beginner
SIX PACK EXTREME 29
ROUTINE 3
3. Bench Leg Pull In 4 10 - 12 Position your hands under

1 rep.

1 rep.
METHOD
next exercise.
Beginner
SIX PACK EXTREME 30
TIP 3
Did you know...

What an Isometric exercise is?
Isometric exercises are a form of strength training,

with an isometric contraction the muscle remains the
same length (compared to concentric or eccentric
contractions, called dynamic/isotonic movements).
Planks are isometric exercises that strengthen your entire body. To remain in
the plank position you work not only your core, but you also strengthen your
lower back, and build your shoulders.
SIX PACK EXTREME 31

ROUTINE 4
EQUIPMENT
Exercise Mat
1. Plank 4 30 secs Get into a prone position

on a mat supporting your
weight on your forearms
and toes. Your arms are
bent and directly below the
shoulder. Keeping your
body straight at all times,
hold the position as long as
possible.
2. Side Plank 4 30 secs Hold the position without

letting your hips drop for
the allotted time for each
set, then repeat on the
other side.
Beginner
SIX PACK EXTREME 32
ROUTINE 4
3. Alternate Heel Touches 4 10 - 12 Lie flat, legs apart with

knees up, reach around to
touch your left heel, then
do the same on the right,
this is 1 rep.

1 rep.
METHOD
next exercise.
Beginner
SIX PACK EXTREME 33
TIP 4
Normal Increase in Subcutaneous Fat
Did you know...
Spot fat reduction is a myth?
These abs routines are primarily to build your

abdominal muscles, not to burn the fat around your
stomach. Do not let anyone fool you into believing you
can reduce body fat in a specific area on your body. Spot fat
reduction is a myth. The theory is that if you train a muscle group it will reduce
the body fat in that area, this is physically impossible and I will explain why.
When we put on fat, much to our dismay we have zero control of where it
goes; excess calories consumed are transformed and stored as subcutaneous
fat. When we exercise, calories are metabolised and used for fuel, but again
you have no control of where the energy (fat) is sourced from.
The only connecting factor of training your abs to reduce the fat around your
stomach, is the sum of energy needed to perform the exercises, to put it
simply, your best way of reducing fat (anywhere) is a routine that obliterates
calories. My Fat Burn Extreme Training Guide is the ultimate program for
torching fat, click here to download it.
SIX PACK EXTREME 34

INTERMEDIATE
ROUTINES
ROUTINE 1
EQUIPMENT
Decline Bench
Hyperextension Bench
Parallel Bars
1. Decline Sit Up 4 10 - 12 Set the bench at your

desired angle, the deeper
the decline, the harder the
exercise.
2. Decline Twisting Sit Up 4 10 - 12 Each sit up in each

direction.
Intermediate
SIX PACK EXTREME 36

ROUTINE 1
3. Knee Raise On Parallel Bars 4 10 - 12 Torso should be straight

with the lower back pressed
against the pad. Do not use
any momentum or
swinging as you perform
this exercise.
4. Hyperextension 4 10 - 12 The key thing is that you go

as far as your body allows
you to without rounding
the back.
METHOD
next exercise.
Intermediate
SIX PACK EXTREME 37

TIP 5
Fig. 1 Fig. 2
Did you know...
What your core muscles are?
Most sports and physical activities depend on strong

stable core muscles. The routines in this guide will
train your abs, lower back, hips and abdomen to work in
harmony. This will improve both your balance and stability.
The core muscles include:
External Obliques
Fig .3
Transverse Abdominis (Fig. 3)
Multifidus (Fig. 1)
Psoas Major & Minor (Fig. 2)
SIX PACK EXTREME 38

ROUTINE 2
EQUIPMENT

Weights Plate
Flat, Decline and

Parallel Bars
1. Decline Weighted Sit Up 4 10 - 12 Set the bench at your

exercise.
2. Decline Weighted Twisting Sit Up 4 30 Secs This exercise can be done

direction.
Intermediate
SIX PACK EXTREME 39

ROUTINE 2
3. Bench Knee Pull In 4 30 Secs Position your hands under

1 rep.

1 rep.
METHOD
next exercise.
Intermediate
SIX PACK EXTREME 40

TIP 6
Did you know...
It’s harder for females to show a six pack?
Men have an advantage when it comes to displaying

visible abs due to genetic differences in body structure.
Women need a higher body fat percentage than men to function
efficiently. Referring to the chart on page 9, a man would be considered lean
around 14% will for a women it would be 16-20%
A woman’s body will naturally fight to keep more fat than a male making it a
harder task to show rock hard defined abs.
SIX PACK EXTREME 41

ROUTINE 3
EQUIPMENT
Exercise Mat

Weights Plate
Rope Attachment
Parallel Bars
1. Kneeling Cable Crunch 4 10 - 12 Kneel below a pulley and

with the cable rope pulled
either side of your neck flex
the waist as you contract
the abs so that the elbows
travel towards the middle
of the thighs, this is 1 rep.
2. Weighted Twisting Sit Up

4 30 Secs This exercise can be done
direction.
Intermediate
SIX PACK EXTREME 42

ROUTINE 3
3. Side Plank 4 10 - 12 Torso should be straight

with the lower back pressed
against the pad. Do not use
any momentum or
swinging as you perform
this exercise.

1 rep.
METHOD
next exercise.
Intermediate
SIX PACK EXTREME 43

TIP 7
Linea Alba
Tendinous Intersection
Did you know...
Six packs are not all the same?
All six packs are not made equal, they not only vary in
shape, size and number from person to person, the
individual ‘packs’ or to give them their technical name ‘muscle
bellies,’ can also vary in size and shape.
The number of muscle bellies that make up an individuals rectus abdominis

can vary from 4 to as much as 10. These muscle bellies are divided horizontally
by tendinous intersections and the vertical spilt down the middle is called the
linea alba.
SIX PACK EXTREME 44

ADVANCED
ROUTINES
ROUTINE 1
EQUIPMENT
Barbell (or a lighter alternative)
Pull Up Bar
Medicine Ball or Weight Plate
1. Decline Barbell Sit Up 4 10 - 12 Set the bench at your

exercise.
2. Decline Weighted Russian Twist

4 10 Secs This exercise can be done
plate.
Advanced
SIX PACK EXTREME 46

ROUTINE 1
3. Hanging Knee Raise 4 10 - 12 Contract your lower abs to

raise your knees just past a
position in which your
thighs are parallel to the
floor. Engage your abs and
try to resist swinging.

the back.
METHOD
next exercise.
Advanced
SIX PACK EXTREME 47

ROUTINE 2
EQUIPMENT
Exercise Mat
Pull Up Bar
1. Jack Knife Sit Up 4 10 - 12 Bend at the waist while

simultaneously raising your
legs and arms to meet in a
jackknife position. The legs
should be extended and
lifted at approximately a 45
degree angle from the floor.
2. Side Jack Knife

4 30 Secs Bring your torso and leg
toward each other as you
pull with your obliques.
Squeeze then return to the
starting position. Ankle
weights can increase the
intensity.
Advanced
SIX PACK EXTREME 48

ROUTINE 2
3. Hanging Knee Raise 4 10 - 12 Contract your lower abs to

raise your knees just past a
position in which your
thighs are parallel to the
floor. Engage your abs and
try to resist swinging.

the back.
METHOD
next exercise.
Advanced
SIX PACK EXTREME 49

HEALTHY
EATING
Healthy Eating
MYTH BUSTING
f you go online and

I search six pack diet,
you will find several articles
claiming to have compiled the
top super foods to get you a
‘six pack fast.’ The reality is its
all nonsense, nothing you eat
is going to give you a six pack,
myth busted? Ok let’s press on.
As I mentioned at the very

beginning, unless you reduce
your body fat to a low enough
level, you will never see your
six, eight or genetics supremo
ten pack. So it just goes back
to simply following a fat
burning routine and eating
healthy, that’s where this next
chapter comes in.
SIX PACK EXTREME 51

Healthy Eating
This Healthy Eating guide

should enlighten you as to the
content of what you eat and
thus help you make better
food choices.
Here you will find all the

nutrition information you
need, to be able to create
healthy nutritious meals full of
goodness. The idea isn’t that
you go on a ‘diet’ in the typical
use of the word, but instead
completely change your
approach to meals and how
you view food.
With the information in this

chapter, your fridge and
groceries shopping list will
have a complete overhaul.
SIX PACK EXTREME 52

“WANT A
SIX PACK?
WELL IT’S TIME
TO MAKE
BETTER
FOOD
CHOICES.”
SIX PACK EXTREME

Healthy Eating
PROTEIN
Protein is responsible for multiple functions in
your body, it is an essential nutrient needed for
building muscle, tissue and cells.
Everyone needs protein in their diet, but those

who train need to increase your protein intake.
Source Protein Per 100g
1 Turkey and Chicken Breast 30
2 Fish Tuna, Mackerel, Salmon... 26
3 Lean Beef and Veal (Low Fat) 36
4 Beans (Kidney beans, Black beans etc) 17
5 Eggs 13
6 Milk (Low fat) 6
7 Nuts 33
SIX PACK EXTREME 54

Healthy Eating
COMPLEX
CARBOHYDRATES
There are two types of carbohydrates, simple and
complex. Complex carbohydrates (also called
starches) result in a steady slower rise in blood
sugar in comparison to simple carbs, which tend
to cause a more rapid spike in blood sugar.
Pasta and Rice (white bread, pasta and rice have

been refined and our bodies cannot use what’s
left for anything) porridge oats, Bran flakes,
Weetabix are all great cereals full of wholegrain
nutrition and will also keep you fuller for longer
therefore providing better fuel for training.
SIX PACK EXTREME 55

Healthy Eating
Good Complex Carbohydrates
Brown Rice
Brown rice is one of the richest sources of

carbohydrate. A single cup of brown rice
has approximately 45 grams of
carbohydrate. Wholegrain rice is
considered to be healthier than white rice
(refined grains) because they contain more
vitamins, fibre and minerals. They are lower in
their glycemic index making them absorb more
slowly providing more lasting energy and
promote less fat storage.
Oats
Oats has always been my breakfast of

choice with a banana and a handful of
almonds. One cup of oats gives you an
abundant 54g of carbohydrates.
SIX PACK EXTREME 56

Healthy Eating
Sweet Potato
Sweet potatoes offer the lowest glycemic index

rating among root vegetables. This is down to it’s
slow digestion which causes a gradual rise in
blood sugar so you feel satisfied longer.
Sweet potatoes also have an

incredible amount of
Vitamin A, a whopping
769% of RDA
(recommended daily
allowance) as well as
Vitamins C and K, Calcium
and Iron. Sweet potatoes make a
great recovery food after exercise, they are
deliciously sweet and filling.
SIX PACK EXTREME 57

Healthy Eating
Whole Grain Pasta
Whole-grain pasta has numerous health benefits.

The seeds of whole grains have three distinctive
components called the endosperm, germ and
bran. When these are intact, whole grains offer
you higher nutrient value.
SIX PACK EXTREME 58

Healthy Eating
SIMPLE
CARBOHYDRATES
Simple carbohydrates should be consumed in
small quantities. They are found naturally in
foods such as fruits, milk, and milk products
which are fine in moderation but they are also
found in high quantities in the following:
•Sugars (Maltose, Glucose, Sucrose)
• Honey/Syrup
• Sweets (Candy)
• White rice
• Potatoes (instant, mashed)
• White bread
• Flaked cereals (Corn flakes, etc.)
• Jams
• Soft drinks
• Donuts
SIX PACK EXTREME 59

Healthy Eating
Simple Carbohydrates (for the most part) cause a

quick insulin spike, complex carbohydrates cause
slower insulin rises and are less likely to increase
appetite. It is recommended that
complex carbohydrates should make
up the majority of your carbohydrates
intake.
SIX PACK EXTREME 60

Healthy Eating
HEALTHY FATS
Saturated and Trans fats can be found in large
quantities in bacon, sausages, processed meats,
butter, etc are bad for you, they raise your
cholesterol and increase the risk of heart disease.
Poly & Monounsaturated fats are good for you,

lowering cholesterol and reducing your risk of
heart disease.
Avocados
Avocados are high in monounsaturated fat which

is the healthy kind that actually lowers bad
cholesterol. One medium avocado contains
about 30g of fat.
Eggs
Eggs are an easy source of protein, while it's true

that an egg yolk contains fat (around 5g of fat)
only 1.5g is saturated.
SIX PACK EXTREME 61

Healthy Eating
Nuts
Along with unsaturated fats, both

monounsaturated and polyunsaturated which
lower bad cholesterol levels, nuts also contain
omega-3 fatty acids, a healthy form of fatty acid
that to helps your heart.
SIX PACK EXTREME 62

Healthy Eating
VEGATABLES
It is essential to include vegetables in your diet,
their benefits to your health and progression are
huge.
Vegetable Benefits
Firstly half the calories are protein and its low

in fat. Asparagus has high levels of potassium,
which helps control blood pressure and iron
Asparagus
which boost the body’s immune system. It is
high in dietary fibre, folic acid and vitamin A
which play a vital role in fighting cancer.
SIX PACK EXTREME 63

Healthy Eating
Vegetable Benefits
Chemicals in broccoli boost DNA repair in

cells and may stop them becoming cancerous.
Broccoli contains more vitamin C than an
Broccoli orange and contains as much calcium as a
glass of milk; Calcium helps to keep you heart
beating regularly and also promotes sleep,
with intense lifting good rest is essential.
Just 50 grams of spinach daily would be very

beneficial to every bodybuilder’s health and
help you to not only grow muscle grow faster
but increase power. Studies have shown that
Spinach
eating spinach increases the manufacture
of muscle protein by up to 20 per cent due to
a chemical contained in it.
SIX PACK EXTREME 64

Healthy Eating
Vegetable Benefits
Tomatoes stimulate the production of the

amino acid carnitine which has been shown in
research to speed the body’s fat-burning
capacity by over 30 percent. Tomatoes help to
Tomatoes improve the functions of the liver and other
organs of the digestive system, they can also
help prevent constipation. There are rich
components of tomatoes that prevent
damage to skin cells.
Eat carrots and you can see in the dark,’ there

actually is some truth there. Carrots are rich in
beta-carotene, which is converted into
Carrots vitamin A in the liver. Vitamin A is transformed
in the retina, to rhodopsin, a purple pigment
necessary for night vision.
SIX PACK EXTREME 65

Healthy Eating
HYDRATION
Give or take, the body is about 60% water, all the

systems in your body depend on water. Water
carries nutrients to your cells and flushes the
toxins out of your vital organs.
To stay healthy, it's important to replace the

fluids we lose when we perspire, breathe or
urinate. It is recommended that you drink 3 litres
of total beverages a day, for women 2.2 litres of
total beverages a day.
When you engage in any activities that make you

sweat, like intense weightlifting, you need to
drink extra water to compensate for the fluid loss.
An extra 400 to 600 millilitres of water for short
bouts of exercise, but more intense exercise for
an hour or more requires more fluid intake. How
much additional hydration you need will depend
much you sweat during exercise.
SIX PACK EXTREME 66

I cannot express how
important it is that you are
patient and consistent, it
will be the key to your
success in building your
physique.
I wish you all the best with
your training, please give it
your best and do not stop
until you achieve absolutely
everything you desire.
S.Panda
SIX PACK EXTREME 67

Six Pack Extreme by Simeon Panda

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Six Pack Extreme by Simeon Panda

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Copyright © 2017 by Simeon Panda This ebook is not intended as a substitute

SIX PACK EXTREME 2

As with any exercise program you assume certain risks to your

SIX PACK EXTREME 3

Pg 6 About the Author

SIX PACK EXTREME 5

SIX PACK EXTREME 6

ets get something clear from the start, if

SIX PACK EXTREME 8

To do this your body fat needs to be quite low, take

Men Body Fat

Very Lean < 9%

Women Body Fat

Very Lean < 15%

SIX PACK EXTREME 9

‘You need to lower your body fat.’

To reduce your body fat, it is advisable to

For torching fat I

SIX PACK EXTREME 10

SIX PACK EXTREME

SIX PACK EXTREME 13

SIX PACK EXTREME 14

Known as ‘The Six Pack,’ sort

The rectus abdominis is a

SIX PACK EXTREME 15

The external oblique are broad

For many, the oblique’s are not

SIX PACK EXTREME 16

Below the external obliques

SIX PACK EXTREME 17

Directly below the rectus

During many lifts the TVA

SIX PACK EXTREME 18

? How often should I perform the routines?

You should aim to perform the Six Pack Extreme

How long does each session last?

Each routine should last between 20 - 25mins.

Can I mix the exercises from diﬀerent routines?

SIX PACK EXTREME 20

? How long before I see my abs?

If you cannot already see your abs when you start

As we covered in the introduction, everyone has abs, the aim

SIX PACK EXTREME 21

EXERCISE (CIRCUIT) SETS REPS NOTES

1. Janda Sit Up 4 10 - 12 If you have trouble keeping

2. Twisting Sit Up 4 10 - 12 Each crunch counts as 1

EXERCISE (CIRCUIT) SETS REPS NOTES

3. Scissor Kicks 4 10 - 12 Lie on your back with legs

4. Lying Back Extension 4 10 - 12 Lie face down on an

Did you know...

Deadlifts and Squat work abs too?

What most people do not know is that movements

SIX PACK EXTREME 25

Dumbbells or Medicine Ball or

EXERCISE (CIRCUIT) SETS REPS NOTES

1. Weighted Sit Up 4 10 - 12 This exercise can be done

2. Weighted Twisting Sit Up 4 10 - 12 This exercise can be done

EXERCISE (CIRCUIT) SETS REPS NOTES

3. Bench Knee Pull In 4 10 - 12 Position your hands under

4. Lying Back Extension 4 10 - 12 Lie face down on an

Did you know...

You need a strong lower back, to make it possible

SIX PACK EXTREME 28

EXERCISE (CIRCUIT) SETS REPS NOTES