Chris Brown 6 pack abs routine

Chris Brown at  Supafest 3 Sydney, Australia 2012.

Chris Brown at Supafest 3 Sydney, Australia 2012.

Chris Brown is hot stuff. Like many celebrities, he does have a 6 pack that many would die for. How does he do it?

Chris Brown is a dancer and he also loves playing basketball. These are enough to keep you toned and fit. Throw in some weight training and core strength training and you have a pretty simple, but very effective workout regime to ensure that you get a 6 pack. However, this should be intense – the dancing, the basketball and the weight training.

Dancing requires a lot of core strength and functional training, including compound weight training and bodyweight circuit training. Few people realize how much effort goes into dancing, and if you dance like Chris Brown, then you need to condition your body well.


Basketball actually compliments dancing quite well. The high jumps, quick turns, dodging and ducking moves are all very similar to what a dancer goes through. So, if you want to get a Chris Brown 6 pack, get dancing, get shooting hoops, and hit the weights heavy.

The workouts

Monday: Chest and triceps:

  • Bench Press: Flat, incline and decline (4 sets x 15-20 reps).
  • Dumbbell fly: Incline and decline (4 sets x 15 reps).
  • Cable flies: 3 sets x 15 reps.
  • Triceps push down: 4 sets x 15 reps.
  • Dips: 3 sets x 15 reps.

Tuesday: Back and abs

  • Pull-ups: 4 sets x 12 reps.
  • Shrugs: 4 sets x 12 reps.
  • Bent over barbell row: 4 sets x 15 reps.
  • Lat pull downs: 4 sets x 12 reps.
  • Crunches and leg raises: 3 sets x 15 reps.

Wednesday: Cardio day

  • 30 minutes running.
  • Abdominal workout.
  • Cycle 20 minutes.
  • Crunches and lunges.

Thursday: Leg Day

  • Leg presses: 4 sets x 15 reps.
  • Leg extensions: 4 sets x 15 reps.
  • Squats: 4 sets x 20 reps.
  • Hack squats: 3 sets x 15 reps.
  • Leg curl: 3 sets x 15 reps.

Friday: Shoulders and Biceps

  • Overhead presses: 3 sets x 15 reps.
  • Seated military press: 3 sets x 20 reps.
  • Dumbbell lateral raises: 4 sets x 15 reps.
  • Standing barbell press: 3 sets x 10 reps.
  • Alternate dumbbell curls: 4 sets x 20 reps.
  • Hammer curls: 3 sets x 15 reps.

Saturday: Cardio Day

  • 30 minutes running.
  • Abdominal workout.
  • Cycle 20 minutes.
  • Crunches and lunges.

You cannot get a 6 pack without a lot of hard work. This is a typical workout he would need to do – it splits the muscles into groups so that you can work each group hard once a week, then when one group is recovering you work the other groups.

Chris Brown certainly has to work hard to get his fit and toned body. As well as the weight training and cardio sessions he has to ensure his diet is lean and calorie controlled. Just a little too many carbs, too much sugar and poorly timed meals can lead to fat accumulating in the stomach area.

Photo by Eva Rinaldi.

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