30 Days To Six-Pack Abs

Mark your calendar. Getting a ripped, beach-ready body is only one month away when you follow this training program.

This training program is akin to what a bodybuilder would do in the last few weeks before a contest. It covers the entire body but gives special priority to your abs—you'll work them first in every session.

Most of the exercises won't be new to you, but take note of how they're performed. You'll use a variety of intensity-boosting techniques, such as holding a peak contraction and performing a slow negative (lowering) portion of a rep, to bring out the most muscularity. Pay attention to asterisks (*) in the workout chart, which denote technique changes.

Follow a clean diet along the way to preserve all your muscle—and possibly gain a bit—as you reduce calories and peel away body fat. Soon you'll have a body worth unwrapping on Valentine's Day.

Train six days per week. Perform cardio in the morning for five consecutive days and lift most afternoons or evenings. Rest completely one day per week.

For the cardio component, perform 30 minutes of steady-state cardio. For the best results, do it first thing in the morning before breakfast.

Choose any type of exercise you like, such as walking, cycling on a stationary bike, or using a stair climber, but keep the intensity at your target heart rate, which you calculate like this:

(220 - (your age)) x 0.7 = THR (Target Heart Rate)

If your schedule prevents you from lifting in the afternoon or evening, move your session to the morning and perform cardio later. Try to keep the two sessions several hours apart.

Days 1/8/15/22/29
A.M. Cardio
1

Cable Crunch

3 sets to failure, 60-second rest
Cable Crunch Cable Crunch

2

Machine Bench Press

4 sets, 10 reps, 2-minute rest
Machine Bench Press Machine Bench Press
Flex hard at the top of each rep for 1 second.

3

Incline Dumbbell Press

4 sets, 15, 12, 10, 8 reps, 2-minute rest
Incline Dumbbell Press Incline Dumbbell Press

4

Barbell Incline Bench Press Medium-Grip

4 sets, 6 reps, 2-minute rest
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

5

Weighted Bench Dip

3 sets to failure, 60-second rest
Weighted Bench Dip Weighted Bench Dip

6

Seated Bent-Over Rear Delt Raise

4 sets, 15 reps, 90-second rest
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

7

Standing Low-Pulley Deltoid Raise

3 sets, 12 reps (each side), 90-second rest
Standing Low-Pulley Deltoid Raise Standing Low-Pulley Deltoid Raise
Attach a D-handle to the low pulley of a cable station and hold it with your far hand. Make sure there is tension on the cable at the bottom. Raise your arm 90 degrees.

8

Smith Machine Overhead Shoulder Press

4 sets, 8 reps, 90-second rest
Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press
Flex hard at the top of each rep for 1 second.



Days 2/9/16/23/30
A.M.—CARDIO
P.M.—REST
Days 3/10/17/24
1

Jackknife Sit-Up

3 sets to failure, 2-minute rest
Jackknife Sit-Up Jackknife Sit-Up

2

Decline Reverse Crunch

3 sets to failure, 2-minute rest
Decline Reverse Crunch Decline Reverse Crunch

3

Smith Machine Bent Over Row

4 sets, 10 reps, 2-minute rest
Smith Machine Bent Over Row Smith Machine Bent Over Row

4

Pullups

4 sets to failure, 2-minute rest
Pullups Pullups

5

Straight-Arm Dumbbell Pullover

3 sets, 12 reps, 2-minute rest
Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover

6

Barbell Shrug

4 sets, 12 reps, 2-minute rest
Barbell Shrug Barbell Shrug
Hold the top of the rep for 3 seconds.

7

Hyperextensions (weighted)

3 sets to failure, 2-minute rest
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)
Hold a moderately heavy dumbbell at your chest.

Days 4/11/18/25
A.M.—CARDIO
P.M.—REST
Days 5/12/19/26
1

Decline Crunch

3 sets to failure, 60-second rest
Decline Crunch Decline Crunch

2

Flat Bench Lying Leg Raise

3 sets to failure, 60-second rest
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

3

Triceps Pushdown - Rope Attachment

4 sets, 20, 15, 12, 9 reps, 60-second rest
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment
Flex your triceps hard in the contracted position.

4

Bench Dips

4 sets to failure, 60-second rest
Bench Dips Bench Dips

5

Decline EZ Bar Triceps Extension

4 sets, 10 reps, 60-second rest
Decline EZ Bar Triceps Extension Decline EZ Bar Triceps Extension

6

Barbell Curl

5 sets, 8 reps, 60-second rest
Barbell Curl Barbell Curl

7

Preacher Curl

4 sets, 8 reps, 60-second rest
Preacher Curl Preacher Curl

8

Hammer Curls

3 sets, 10 reps, 60-second rest
Hammer Curls Hammer Curls

Days 6/13/20/27
1

Cable Crunch

3 sets to failure, 30-second rest
Cable Crunch Cable Crunch
Hold the contraction for 2 seconds at the end of each rep.

2

Hanging Leg Raise

3 sets to failure, 30-second rest
Hanging Leg Raise Hanging Leg Raise

3

Standing Calf Raises

8 sets, 8 reps, 30-second rest
Standing Calf Raises Standing Calf Raises

4

Seated Calf Raise

3 sets, 10 reps, 60-second rest
Seated Calf Raise Seated Calf Raise

5

Lying Leg Curls

3 sets, 12, 9, 6 reps, 90-second rest
Lying Leg Curls Lying Leg Curls
Flex your legs at the top of each rep.

6

Leg Press

Work up in weight, sets of 12 reps (until you can no longer complete 12 reps), 90-second rest
Leg Press Leg Press

7

Hack Squat

3 sets, 15 reps, 90-second rest
Hack Squat Hack Squat
Go as low as possible, but come up only 3/4 of the way on every rep. Place your feet inside shoulder width.

8

Stiff-Legged Barbell Deadlift

3 sets, 15 reps, 90-second rest
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

7/14/21/28
Rest