Workout Routines

The workout plan to get six-pack abs in 6 weeks

All you need to get a ripped midsection is three workouts and an iron will.

by
Beach Plank Pushup
wundervisuals/Getty Images
wundervisuals/Getty Images
Duration 60-75
Exercises 5-8
Equipment Yes

For most guys, ripped abs are the holy grail of fitness: Something they've always wanted, but may never find.

But with this program, developed by celebrity trainer Don Saladino, any guy—no matter how hopeless he might seem—can have a washboard midsection.

In this plan, you'll combine some classic moves that you've likely mastered along with moves you didn’t even know you should be doing. The only gear you'll need: dumbbells, a pullup bar, bands, and a bench.

How it works

You don’t need barbells, machines, or cardio equipment to accomplish this goal. A bare-bones home-gym setup is plenty. Instead, the focus here is careful programming.

You’ll start the plan performing higher reps on your exercises and taking short rest periods. Every two weeks you’ll increase the weights, reduce the reps, and lengthen the rest times. This approach allows you to peak in six weeks, so time your training accordingly.

Lucky guys with fancy gyms can do it—now you can, too. No excuses.

Directions

The program runs six weeks—Weeks 1 and 2 are done as shown here, but in Weeks 3 and 4, make sure you reduce the number of reps per exercise to 8–10 and increase the rest to 45–60 seconds. In Weeks 5 and 6, reduce the reps to 6–8 and increase the rest to 60–90 seconds.

Exercises marked with letters (“A,” “B,” and so on) are done in as supersets/compound sets. Perform one set of each exercise in a group, then repeat until all sets for that group are done. Then move on to the next group.

Day 1 of this workout plan is focused on developing your upper upper body. Day 2 puts a premium on building power from the group up with legs-based exercises to boost growth in your upper body. And finally, Day 3 takes care of compound movements, which will hammer your back and biceps.

Day 1 Upper body

Exercise 1A.

Incline Dumbbell Bench Press You'll need: Dumbbells How to
Incline Dumbbell Bench Press thumbnail
4 sets
10-12 reps
30 sec. rest

Exercise 1B.

Alternating Dumbbell Bench Press You'll need: Dumbbells How to
Alternating Dumbbell Bench Press thumbnail
4 sets
10-12 (each side) reps
30 sec. rest

Exercise 1C.

Dummbbell Flye You'll need: Dumbbells How to
Dumbbell Flye thumbnail
4 sets
10-12 reps
30 sec. rest

Exercise 2A.

Dumbbell Overhead Press You'll need: Dumbbells How to
Dumbbell Overhead Press  thumbnail
3 sets
10-12 (each side) reps
30 sec. rest
Alternate during this exercise.

Exercise 2B.

Lateral Raise You'll need: Dumbbells How to
Lateral Raise thumbnail
3 sets
10-12 reps
30 sec. rest

Exercise 2C.

Bentover Reverse Flye You'll need: Dumbbells How to
Bentover Reverse Flye thumbnail
3 sets
10-12 (each side) reps
30 sec. rest

Exercise 3A.

Neutral-Grip Triceps Extension You'll need: Dumbbells How to
Neutral-Grip Triceps Extension  thumbnail
3 sets
10-12 (each side) reps
30 sec. rest

Exercise 3B.

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
3 sets
10-12 reps
30 sec. rest

Day 2 Legs

Exercise 1A.

Goblet Squat You'll need: Kettlebells How to
Goblet Squat thumbnail
4 sets
10-12 reps
30 sec. rest

Exercise 1B.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
4 sets
10-12 reps
30 sec. rest

Exercise 1C.

Side Lunge How to
Side Lunge thumbnail
4 sets
10-12 (each leg) reps
30 sec. rest

Exercise 2A.

Romanian Deadlift You'll need: Barbell How to
Romanian Deadlift thumbnail
3 sets
10-12 (each side) reps
30 sec. rest

Exercise 2B.

Single-Leg Glute Bridge How to
Single-Leg Glute Bridge  thumbnail
3 sets
10-12 (each leg) reps
30 sec. rest

Day 3 Back and biceps

Exercise 1A.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
4 sets
10-12 reps
30 sec. rest

Exercise 1B.

One-Arm Dumbbell Row You'll need: Dumbbells How to
One-Arm Dumbbell Row thumbnail
4 sets
10-12 reps
30 sec. rest

Exercise 1C.

Face Pull You'll need: Cable Machine How to
Face Pull  thumbnail
4 sets
10-12 reps
30 sec. rest

Exercise 1D.

Back Extension You'll need: Bench How to
Back Extension thumbnail
4 sets
10-12 reps
30 sec. rest

Exercise 2A.

Dumbbell Curl You'll need: Dumbbells How to
Dumbbell Curl thumbnail
4 sets
10-12 (each side) reps
30 sec. rest
Alternate during this exercise.

Exercise 2B.

Incline Hammer Curl You'll need: Dumbbells How to
Incline Hammer Curl thumbnail
3 sets
10-12 (each side) reps
30 sec. rest
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