Pool Ready Abs! Alec Musser's Fat-Torching Circuit Solution

This simple-and-effective workout saves time and helps the actor maintain peak fitness. Ready to dive in?

"Dear Alec Musser, your abs should be named a national treasure. What's your secret ab-spectacular program?"—XOX Jessica.

I sent this message to Alec Musser. You may remember him as the water-park hunk in last summer's Grown Ups, with Adam Sandler. Or maybe as Del Henry on All My Children.

Lo and behold, he responded—and now you've got the secret to his midsection mastery.

Um, you're welcome.

Of course, if you want to replicate Alec Musser's eye-popping 8-pack, you must follow his workout program and diet tips to the T. Bust your tail through this full-body circuit of 5 exercises with 11 total movements in rapid-fire succession, and your midsection will ditch fat like it's a bad date.

Alec loves circuit training because it combines the best of high-intensity cardio with resistance training. You burn more calories while maximizing strength and building muscle. With Alec's packed schedule as an actor, this simple-and-effective workout not only saves time but also helps him maintain peak physical condition.

So what are you waiting for? Watch this video for an insider's look at Alec Musser's full-body circuit!

Alec Musser's Full-Body Circuit

Watch The Video - 06:29




Frequency: Do this full-body workout once per week.

Full-Body Workout

    Superset 1

  • Pullups

    Pullups

    6 sets of 10-15 reps
  • Pullups Pullups

    Pushups

    6 sets of 10-15 reps
  • Rest 30 seconds between sets.

    Superset 2

  • Squats

    Squats

    6 sets of 10-15 reps
  • Shoulder Press

    Shoulder Press

    6 sets of 10-15 reps
  • Rest 30 seconds between sets.

    Superset 3

  • Dumbbell Lunge

    Dumbbell Lunge

    6 sets of 10-15 reps
  • Dumbbell Curl

    Dumbbell Curl

    6 sets of 10-15 reps
  • Rest 30 seconds between sets.

    Tip: At this point, you can drop weight if you need to. Pick up a slightly lighter weight so you can get your full 10 to 15 reps in. You might use lighter weight than you're used to, but you will definitely fatigue!
    Tip: Even though you're performing two exercises right in a row, keep the movements distinct. You're not doing two exercises at the same time, because you don't want to let one exercise assist the other. Isolate each movement, back to back.

    Superset 4

  • Pullups

    Pullups

    6 sets of 10-15 reps
  • Pike

    Pike

    6 sets of 10-15 reps
  • Rest 30 seconds between sets.

    Superset 5

  • Pike

    One Arm Dumbbell Row

    6 sets of 10-15 reps
  • Plank

    Plank

    6 sets of 10-15 reps
  • Rest 30 seconds between sets.

Get Alec's Full Workout Plan

Alec's workout program is based on staying functionally fit. He says, "I always train with the intention of improving my strength, agility, explosiveness, endurance, and injury resistance." Since Alec is also a triathlete, you might notice that his workout program is pretty intense. But hard work leads to a hard body, and Alec Musser is a perfect example.

When Alec is in the gym during the summer, he focuses on upper-body exercises. For lower body training, Alec bikes, runs, plays volleyball, swims, and surfs but puts minimal emphasis on isolated leg days in the gym. Alec's outdoor activities also demand a lot of his shoulders, so his routine doesn't include many isolation moves for delts.

Below is an example week of workouts leading up to Alec's filming of Grown Ups.

Sunday ///

Morning: Puppy-paced walk/jog/trot/warm-up for 1 hour or more. Then surf or stand-up paddle for 1 to 3 hours. This part depends on the weather.

Note: By "puppy-paced" Alec is literally referring to walking his dog. You can match this stride by walking or jogging at a steady pace for 1 hour. The idea is to warm your body up for more intense exercise.

Midday: Full-body 6-move circuit (check out the full details in the video above)

After Work/Evening: Surf or play volleyball for 1 hour or more.



Monday ///

Morning: Puppy-paced walk/jog/trot/warm-up for 1 hour or more. Then surf or stand-up paddle for 1 to 3 hours.

Midday: 50 miles+ cycling on the road with intervals.

After Work/Evening: Surf or play volleyball for 1 hour or more.



Tuesday ///

Morning: Puppy-paced walk/jog/trot/warm-up for 1 hour or more. Then surf or stand-up paddle for 1 to 3 hours.

Midday: Chest and Back at the gym

Note about this workout: You'll be doing a lot of drop sets and a few pyramid sets. That means you'll either start off with a heavy weight or a medium-heavy weight and either decrease or increase the weight, respectively.

An example drop set for Alec
  • Cable Crossover Cable Crossover

    Cable Crossover

    1 set 110 lbs for 6 reps, 1 set 100 lbs for 8 reps, 1 set 90 lbs for 9 reps, 1 set 80 lbs for 10 reps
  • Total sets: 4
    Rep range: 6 to 10 reps

Alec Musser's Chest and Back Workout
  • Incline Dumbbell Curl Incline Dumbbell Curl

    Incline Dumbbell Curl

    1 warm up set of 10-20 reps
    6 pyramid sets working from 10-4 reps
  • Note: the idea is to start at a weight that you can complete 10 reps with. Then for your next set, grab heavier dumbbells so that you can maybe only complete 8 or 9 reps. Each set should be slightly heavier or more difficult until you can only do about 4 reps on your 6th set.
    Remember: You may not be lifting heavier weights with each set. You may exhaust your muscles with each set so that you are only able to complete 4 reps on your 6th set with the same weight you started with. But if you can do more than 4 reps on your 6th set, then you want to increase the weight. Rest 2 minutes.

  • Dumbbell Bench Press Dumbbell Bench Press

    Dumbbell Bench Press

    4 drop sets working from 4-8 reps
  • Note: the idea is to start with a weight where you can complete only 4 reps, really pushing yourself. As you move on to your 2nd set, drop the weight and knock out between 4-6 reps. When you reach your last set, you should be able to complete 8 reps. 2 minutes rest.

  • Dumbbell Flyes Dumbbell Flyes

    Dumbbell Flyes

    4 drop sets working from 5-10 reps
  • Cable Crossover Cable Crossover

    Cable Crossover

    4 drop sets working from 6-10 reps
  • Upright Barbell Row Upright Barbell Row

    Upright Barbell Row

    4 drop sets working from 5-10 reps
  • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

    Wide-Grip Lat Pulldown

    4 drop sets working from 6-10 reps
  • Bent Over Barbell Row Bent Over Barbell Row

    Bent Over Barbell Row

    4 drop sets working from 5-8 reps
  • Reverse Flyes Reverse Flyes

    Reverse Flyes

    4 drop sets working down from 5-8 reps

After Work/Evening: Surf or play volleyball for 1 hour or more.



Wednesday ///

Morning: Puppy-paced walk/jog/trot/warm-up for 1 hour or more. Then surf or stand-up paddle for 1 to 3 hours.

Midday: Yoga for 75 minutes and abs.

Abs Workout: Any combination of crunches, sit-ups, planks, hanging leg raises, swiss-ball crunches and pikes, work your abs to exhaustion!

After Work/Evening: Surf or play volleyball for 1 hour or more.



Thursday ///

Morning: Puppy-paced walk/jog/trot/warm-up for 1 hour or more. Then surf or stand-up paddle for 1 to 3 hours.

Midday: 1 to 1.5 mile swim, interval training.

After Work/Evening: Surf or play volleyball for 1 hour or more.



Friday ///

Morning: Puppy-paced walk/jog/trot/warm-up for 1 hour or more. Then surf or stand-up paddle for 1 to 3 hours.

Midday: 6 to 8 mile run, interval training.

After Work: Surf or play volleyball for 1 hour or more.



Saturday ///

Morning: Puppy-paced walk/jog/trot/warm-up for 1 hour or more. Then surf or stand-up paddle for 1 to 3 hours.

Midday: Arms

Arms Workout
  • Weighted Pull Ups Weighted Pull Ups

    Weighted Pull Ups

    3 sets to failure
  • Dumbbell Bicep Curl Dumbbell Bicep Curl

    Dumbbell Bicep Curl

    6 pyramid sets working from 10-5 reps
  • Note: The idea is to start at a weight that you can complete 10 reps with. Then for your next set, grab heavier dumbbells so you can maybe only complete 8 or 9 reps. Each set should be slightly heavier or more difficult until you can only do about 5 reps on your 6th set.

  • Preacher Curl Preacher Curl

    Preacher Curl

    4 drop sets working from 5-8 reps
  • Note: the idea is to start with a weight where you can complete only 5 reps, really pushing yourself. As you move on to your 2nd set, drop the weight and knock out between 4-6 reps. When you reach your last set, you should be able to complete 8 reps.

  • Standing Biceps Cable Curl Standing Biceps Cable Curl

    Standing Biceps Cable Curl

    4 drop sets working from 5-8 reps
  • Dumbbell Shoulder Press Dumbbell Shoulder Press

    Dumbbell Shoulder Press

    6 drop sets working from 5-7 reps
  • Cable Lying Triceps Extension Cable Lying Triceps Extension

    Cable Lying Triceps Extension

    4 drop sets working from 4-8 reps
  • Hammer Grip Incline DB Bench Press Hammer Grip Incline DB Bench Press

    Hammer Grip Incline DB Bench Press

    4 drop sets working from 4-7 reps

After Work/Evening: Surf or play volleyball for 1 hour or more.



What Does Alec Eat In A Day?
Get The Ab-Tastic Meal Plan

To get abs like Alec's, don't forget the classic motto, "Abs are made in the kitchen, not the gym." You've got to eat clean and burn enough calories to get lean.

As you saw with Alec's workout schedule, he's burning calories non-stop. So dieting is not the issue for this TV-hunk triathlete. But that doesn't mean he can eat whatever he wants.

About his nutrition Alec says, "I am conscious of what I put in my body. I try to eat almost entirely organic, lots of lean protein, vegetables, fruits, whole grains and good fats."

And what's the easiest way to keep your diet clean? Preparation. Alec's got it on lock down. "I love good food, love to cook and prepare about 75% of my meals personally when I am home," he says.

Check out Alec's full daily meal plan below to see what you should be doing to reveal your six-pack!

Meal 1: 6:30 a.m.
Meal 2: 9:30 a.m.
Meal 3: Noon
Meal 4: 4 p.m.
Meal 5: 7 or 8 p.m.
  • fish

    Grilled Fish

    1 serving

  • brown rice

    Brown Rice

    1 1/2 cups

  • fruit

    Fruit

    1 piece

  • Tip: Don't forget liquids! Alec drinks at least 1 gallon of water every day and steers clear of empty calories from soda, juice and other sugary drinks.

Whether you live next to the beach or in a cave in the mountains, what you can take away from Alec's ab-mazing workout program is this: it takes hard work and dedication to sculpt an 8-pack.

Stay active this summer and blast through each and every workout with high intensity. Keep challenging your body and give it the clean foods it craves.

You want to make heads turn and eyes pop next time you're at the pool? Stay committed and you'll get results.

For more fat loss plans, check out Find a Plan or the Fat Loss articles database!


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