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30 Days To Six-Pack Abs
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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.
30 Days To Visible Abs Program ///
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
Cable Crunch
3 sets to failure, 60-second rest
Machine Bench Press*
4 sets, 10 reps, 2-minute rest
Incline Dumbbell Press*
4 sets, 15, 12, 10, 8 reps, 2-minute rest
Barbell Incline Bench Press
4 sets, 6 reps, 2-minute rest
Weighted Bench Dip
3 sets to failure, 60-second rest
Seated Bent-Over Rear Delt Raise
4 sets, 15 reps, 90-second rest
Standing Low-Pulley Deltoid Raise**
3 sets, 12 reps (each side), 90-second rest
Smith Machine Overhead Shoulder Press*
4 sets, 8 reps, 90-second rest
A.M.—Cardio
P.M.—Abs, Chest, Shoulders, Triceps
*Flex hard at the top of each rep for 1 second.
**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.
Days 2/9/16/23/30
A.M.—Cardio
P.M.—Rest
Days 3/10/17/24
Jackknife Sit-Up
3 sets to failure, 2-minute rest
Decline Reverse Crunch
3 sets to failure, 2-minute rest
Smith Machine Bent Over Row
4 sets, 10 reps, 2-minute rest
Pullups (Close-grip)
4 sets to failure, 2-minute rest
Straight-Arm Dumbbell Pullover
3 sets, 12 reps, 2-minute rest
Barbell Shrug*
4 sets, 12 reps, 2-minute rest
Hyperextensions (Weighted)**
3 sets to failure, 2-minute rest
A.M.—Cardio
P.M.—Abs, Back, Traps
*Hold the top of the rep for 3 seconds.
**Hold a moderately heavy dumbbell at your chest.
Days 4/11/18/25
A.M.—Cardio
P.M.—Rest
Days 5/12/19/26
Decline Crunch
3 sets to failure, 60-second rest
Flat Bench Lying Leg Raise
3 sets to failure, 60-second rest
Triceps Pushdown - Rope Attachment*
4 sets, 20, 15, 12, 9 reps, 60-second rest
Bench Dips
4 sets to failure, 60-second rest
Decline EZ Bar Triceps Extension
4 sets, 10 reps, 60-second rest
Barbell Curl
5 sets, 8 reps, 60-second rest
Preacher Curl**
4 sets, 8 reps, 60-second rest
Hammer Curls
3 sets, 10 reps, 60-second rest
A.M.—Cardio
P.M.—Abs, Arms
*Flex your triceps hard in the contracted position.
**Take 3 seconds to lower the bar on each rep.
Days 6/13/20/27
-
Cable Crunch*
3 sets to failure, 30-second rest 
Hanging Leg Raise
3 sets to failure, 30-second rest
Standing Calf Raises
8 sets, 8 reps, 30-second rest
Seated Calf Raise
3 sets, 10 reps, 60-second rest
Lying Leg Curls**
3 sets, 12, 9, 6 reps, 90-second rest
Leg Press
Work up in weight, sets of 12 reps (until you can no longer complete 12 reps), 90-second rest
Hack Squat***
3 sets, 15 reps, 90-second rest
Stiff-Legged Barbell Deadlift
3 sets, 15 reps, 90-second rest
A.M. or P.M.—Abs, Legs
*Hold the contraction for 2 seconds at the end of each rep.
**Flex your legs at the top of each rep.
***Go as low as possible, but come up only 3⁄4 of the way on every rep. Place your feet inside shoulder width.
Days 7/14/21/28
Rest
56 Comments
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frostwalker
Gearing up to get on this! Can't wait to post my 30day results. Like that its all over workouts and not just ab exercise..now, just to eat clean all month! Not a problem til I hit the evening...early to bed I guess!
- Body Stats
- ht: 5'6"
- wt: 133 lbs
- bf: 20.6%
- Body Stats
- ht: 6'3"
- wt: 233 lbs
- bf: 15.5%
Pirolai
Great article.. Ready to do this even though there is a lot of snow I still want to be ready for summer... But where is the diet plan it said was here also
- Body Stats
- ht: 5'11"
- wt: 161 lbs
- bf: 18.0%
dagame04
Thats the best thing about winter heavy clothes and then in the summer unveil the masterpiece...
- Body Stats
- ht: 6'5"
- wt: 217 lbs
liznavy
Where is the diet for this plan? The workout seems pretty good, but I'd love to look at the diet also.
- Body Stats
- ht: 5'6"
- wt: 139 lbs
- bf: 25.0%
awolnation2117
Agreed... something for certain weight ranges. I have no issue with the training, I'm just the type that needs specifics on what to do (down to the quantity and even time).. I'm a creature of habit I suppose
- Body Stats
- ht: 6'2"
- wt: 202 lbs
- bf: 11.0%
- Body Stats
- ht: 5'6"
- wt: 149.6 lbs
- bf: 13.0%
- Body Stats
- ht: 5'6"
- wt: 149.6 lbs
- bf: 13.0%
- Body Stats
- ht: 5'11"
- wt: 166.54 lbs
- bf: 17.3%
powermangetbig
Permalink
Sorry!
Do cardio first thing in the morning before breakfast.
Will EAT your muscle!
The best time is after weight training
patrickgray123
Well thats not 100% true. First if you do cardio on an empty stomach it has been proven that you will born more fat than if you have food in your stomach. Second if you do cardio after weight training you are tired and will not give it your full attention or 100% of your effort. Which means you will not hit your target heart rate and will not lose that belly fat. If you are worried about losing muscle while do cardio, try using an amino acid supplement.
WHat this program focuses on is losing that lower belly fat and adding abdominal muscles. You will not see massive upper or lower body gains, instead you will see a core improvement which is what a lot of people strive for. Great workout program I start this tomorrow.
for the diet just eat clean like the article says.
- Body Stats
- ht: 6'1"
- wt: 198 lbs
- bf: 14.0%
- Body Stats
- ht: 6'0"
- wt: 195 lbs
- bf: 16.0%
grossermanitu
Agree to what Patrick wrote. Cardio in the morning on an empty stomach is the best and effecient way to loose fat. If you are worried about your muscle. Just train longer on your mass phase and build more muscles. Thats the reason why I am goning to use this programm in 14 weeks. :-)
- Body Stats
- ht: 5'10"
- wt: 176 lbs
- bf: 15.0%
grossermanitu
Another hint: Since most tooth paste contains saccharide, which is a carbohydrate, you should avoid them. So the best is you brush your teeth after your cardio and your post meal. ;-)
- Body Stats
- ht: 5'10"
- wt: 176 lbs
- bf: 15.0%
muthira
Both the time is good, either morning or after workout. the idea is to do cardio when your glycogen levels (blood sugar) are low so that you use your fat stores. Glycogen levels are low in the morning after fasting thru the night or after a stenous workout even if you had a preworkout shake. Usually after workout your energy levels are too low to accomodate proper cardio in your regim. You can suppliment BCAA like patric said to reduce any muscle breakdowns. But the muscle loss is not that significant and you will get striated.. ;) all the best.
- Body Stats
- ht: 5'5"
- wt: 169 lbs
- bf: 18.0%
- Body Stats
- ht: 5'9"
- wt: 160 lbs
- bf: 10.0%
grossermanitu
Any form of cardio is appropriate. As long as you your bpm is in your target heart rate zone.
- Body Stats
- ht: 5'10"
- wt: 176 lbs
- bf: 15.0%
- Body Stats
- ht: 5'5"
- wt: 141 lbs
- bf: 24.0%
grossermanitu
I use this formula for fat burning and got pretty well results. (Im an ecto and sitting the whole day infront of a lcd)
Your weight( in pounds) x 10 = Total amount of daily calories. These calories should consist of 40% protein, 30% carbs and 30% fat. Hope this helps for the beginning
- Body Stats
- ht: 5'10"
- wt: 176 lbs
- bf: 15.0%
qksc2
yes and no. more along the lines of lower heart rate cardio as the "target" zone being optimal for fat loss. further more, its DIET that makes abs which is what most people do not understand.
but yes to the "if you do cardio before you eat you will lose fat" portion being false.
- Body Stats
- ht: 6'0"
- wt: 195 lbs
- bf: 16.0%
tiguyleclerc
lol or 1 day look a that.... red neck six pack machine ...lol
https://www.facebook.com/photo.php?fbid=349249968507649&set=a.144938128938835.28987.144919745607340&type=1&theater
- Body Stats
- ht: 6'0"
- wt: 203 lbs
- bf: 18.0%
- Body Stats
- ht: 5'6"
- wt: 163 lbs
- bf: 15.0%
- Body Stats
- ht: 6'5"
- wt: 217 lbs
- Body Stats
- ht: 6'3"
- wt: 186.5 lbs
- bf: 10.0%
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