Workout Routines

The summer six-pack workout program

Here's the formula for getting ripped: Come up with a workout plan and never let your body find out what it is.

by
The summer six-pack workout program
Duration 30
Exercises 4-6
Equipment Yes

When you’re talking about cars or job applicants, efficiency is a good thing. When you’re talking about working out so you can see your abs, it’s a bad one. The problem is, the more efficient your body becomes performing any exercise, the fewer calories it burns doing it.

So with this program, our goal is to make your body more inefficient (like a trip to the D.M.V., only a lot more fun) so that it burns more calories and stimulates muscle. While it’s not the most “efficient” training, it is the fastest route to abs. Go figure.

How it works

The best way to throw the body off and fight efficiency is to keep changing up your workouts to prevent adaptation. You’ll need to train three days a week for four weeks with the following routines: a high-rep workout to build your work capacity and burn loads of calories; a barbell-based strength day to maximally stimulate muscle; and a blend of strongman and circuit training to challenge muscles you haven’t worked before along with your heart.

This three-pronged attack will confuse your metabolism and trick your body into burning more fat (accompanied by a sound diet), and you should see results within a month. It’s inefficiency at its most effective.

Directions

Perform each workout once per week, resting a day between sessions. Exercises marked “A” and “B” are alternated—perform one set of A, rest as needed, then B, and rest again. Repeat until all sets are done for the pair.

The remaining exercises are done as straight sets. On Day III, perform the exercises as a big circuit. Do one set of each exercise without rest in between. Then rest as needed and repeat the circuit until 30 minutes have elapsed. During Days I and III, strive to complete the whole session in less time each week or lift more total weight. On Day II, choose a weight for each exercise with which you can perform six to seven reps.

Weeks 2-4

Repeat the same sequence for the next three weeks. The only changes happen on Day 2, where you gradually up your reps for the barbell exercises. 

Week 2, Day 2: For the barbell exercises, perform 4 sets of 6 reps.

Week 3, Day 2: For the barbell exercises, perform 4 sets of 7 reps.

Week 4, Day 2: For the barbell exercises, perform 4 sets of 8 reps.

Day I

Exercise 1.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
-- sets
50 reps
-- rest
Perform as many sets as needed.

Exercise 2A.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
10 sets
10 to 1 reps
-- rest

Exercise 2B.

Dip You'll need: Dip Station How to
Dips thumbnail
10 sets
1 to 10 reps
-- rest

Exercise 3.

Alligator Crawl You'll need: Sliding Discs How to
Alligator Crawl thumbnail
4 sets
As far as you can reps
-- rest

Day II

Exercise 1A.

Front Squat You'll need: Barbell How to
Front Squat thumbnail
4 sets
5 reps
-- rest

Exercise 1B.

Weighted Pullup You'll need: Pullup Bar How to
Weighted Pullup thumbnail
4 sets
5 reps
-- rest

Exercise 2A.

Incline Neutral-Grip Bench Press You'll need: Dumbbells How to
Incline Neutral-Grip Bench Press thumbnail
4 sets
5 reps
-- rest

Exercise 2B.

Single-Leg Romanian Deadlift You'll need: Dumbbells How to
Single-Leg Romanian Deadlift thumbnail
4 sets
5 reps
-- rest

Exercise 3A.

Ball Slam You'll need: Medicine Ball How to
Ball Slam thumbnail
4 sets
30 sec. reps
-- rest

Exercise 3B.

Seated Russian Twist You'll need: Kettlebells How to
Seated Russian Twist  thumbnail
4 sets
30 sec. reps
-- rest

Day III

Exercise 1.

Farmer's Walk You'll need: Dumbbells How to
Farmer's Walk  thumbnail
-- sets
Walk 60 ft. reps
-- rest

Exercise 2.

One-arm dumbbell snatch You'll need: Dumbbells How to
Cross-body clean and press thumbnail
-- sets
3 (each side) reps
-- rest

Exercise 3.

Push Press You'll need: Barbell How to
Push Press thumbnail
-- sets
5 reps
-- rest

Exercise 4.

Turkish Getup You'll need: Kettlebells How to
Turkish Getup thumbnail
-- sets
2 (each side) reps
-- rest

Exercise 5.

Sled pull and push How to
Sled pull and push thumbnail
-- sets
Walk 60 ft. reps
-- rest
If you don't have a sled, use a 25-pound weight plate.
Topics:
Comments