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Sculpt Your Six-Pack Now!

Get a head start on a set of
shredded summer abs with
this crunch-free workout!

Sculpt Your Six-Pack Now: Early Summer Abs Workout

The weather outside may be frightful, but soon it will be delightful! Kick-start your summer six-pack with this awesome abs plan.

With bulking season drawing to a close in the near future, it's time to turn your attention toward getting as lean as possible. Before you know it, summer will be here and it'll be time to show off your six-pack. Start carving your abs now with this unique training regimen.

There is something different with this abdominal program. It distinctly lacks ab-specific exercises. Instead, this 3-month program engages the core while working various full-body and accessory movements.

This entire program consists of supersets and giant sets, where multiple exercises are performed back to back without rest. Only after the group of exercises is completed can you take a prescribed rest. In the workout tables, each exercise in a superset will begin with the same letter.

Each exercise includes a tempo, which refers to the speed at which you lift your weights. Each number represents a time lapse of a few seconds:

  • First number: Seconds you should take to lower the weight
  • Second number: Seconds you should pause at the bottom of the rep
  • Third number: Seconds you should take to lift the weight
  • Fourth number: Seconds you should pause at the end of the rep
Lunges

FORGET ABOUT AB EXERCISES

Compound, multi-joint exercises—such as squats and deadlift—work your core as hard as ab-specific exercises, according to research at Utah State University. The key: Keep your abs tight as you perform the movement.

When scientists told squatters to brace themselves as if they were about to be punched in the gut, their core activity increased by up to 167 percent. Mentally remind yourself to suck it up and tense your abs (the way you do when a beautiful woman walks in the room), each time you drop into a squat.

INSANE ABS WORKOUT

MONTH 1

Monday & Thursday
Superset


Tuesday & Friday
Superset



MONTH 2

Monday & Thursday
Triset


Wednesday
Triset


Friday
Triset



MONTH 3

Monday & Thursday
Giant Set
  • Back Squats Back Squats Back Squats
    4 sets of 10-12 reps; tempo: 4000; rest: 0 seconds
  • Dips Dips Dips
    4 sets of 10-12 reps; tempo: 3110; rest: 0 seconds
  • Barbell Deadlift Barbell Deadlift Barbell Deadlift
    4 sets of 10-12 reps; tempo: 4000; rest: 0 seconds
  • Chin-Ups Chin-Ups Chin-Ups
    4 sets of 10-12 reps; tempo: 3110; rest: 120 seconds
  • Superset
  • Swiss Ball Crunch Swiss Ball Crunch Swiss Ball Crunch
    4 sets of 12-15 reps; tempo: 2210; rest: 30 seconds
  • Seated Calf Raise Seated Calf Raise Seated Calf Raise
    4 sets of 15-20 reps; tempo: 2210; rest: 30 seconds


Tuesday & Friday
Giant Set


POST-WEIGHTS CARDIO

Choose a cardio machine—rowing, cycling, treadmill, etc.—and do one of these sessions after each workout for the entire 3-month program. These are high-intensity interval sessions, so they have a specific high-intensity to low-intensity ratio. "Work" means go all out; "rest" means take it slow.

  Work Rest Sets
Session 1 20 120 8
Session 2 20 120 9
Session 3 20 120 10
Session 4 35 120 8
Session 5 35 120 9
Session 6 35 120 10
Session 7 45 120 8
Session 8 45 120 9
Session 9 45 120 10
Session 10 60 120 9

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jumpoff609

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jumpoff609

I like the split, might have to give this a try

Feb 3, 2014 7:34pm | report
 
kerryfine

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kerryfine

Don't know how I feel about this. I like the idea behind it but execution would be difficult with each component in the supersets on opposite sides of the gym. Especially trying to claim two pieces of equipment at a time when people are trying to take them

Feb 3, 2014 7:55pm | report
 
micolo123

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micolo123

Totally agree! It is going to be a challenge especially on busy days... And think about all the cardio you'll be doing running from one of the gym to the other!

Feb 4, 2014 6:25pm | report
Sonkrillin

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Sonkrillin

Yeah, I found that out the hard way. Great in theory, not so much in practice. Guess I gotta just do sit ups. lol

Feb 5, 2014 8:35pm | report
Trevwah

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Trevwah

Luckily I go to a 24hr gym. I'm gonna try this out.

Feb 8, 2014 8:01pm | report
Miamiboy87

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Miamiboy87

This looks intense.. Maybe all the supersets are throwing me off

Feb 3, 2014 10:29pm | report
 
Sonkrillin

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Sonkrillin

I'm going to try this. Can't wait. Kind of excited. Gonna start tomorrow!

Feb 4, 2014 12:51am | report
 
prdpmaan100

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prdpmaan100

I Like This !

Feb 4, 2014 1:42am | report
 
Jessicozmic

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Jessicozmic

Love it--will try it out!

Feb 4, 2014 3:05am | report
 
marvin06

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marvin06

LOOL nice to see kinda guys who change his training about every article readed!
Agree with kerryfine, kinda dificult to use 2 machines far away from each other, just in that tim that the gym is full!

Feb 4, 2014 3:52am | report
 
AceMommy19

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AceMommy19

I'm going to try it. I'm burned out on the traditional leg day, chest day, back day. Been doing it for too long! And I'm in a small enough gym that I can hog all the machines I want at once! I'll let y'all know!

Feb 4, 2014 9:09am | report
 
kyleD12345

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kyleD12345

For the most part, this is good, but you still need to do some ab exercises. And....abs are made in the kitchen...

Feb 4, 2014 12:00pm | report
 
bryanberic

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bryanberic

I agree Kyle.Ab excercises have worked for years and I would say have been tried and tested.To ignore them would be foolish for those trying to burn fat and shape their abs.

Feb 10, 2014 6:41am | report
DavidZiegler

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DavidZiegler

ASAP - as soon as possible !!!!!!

Feb 4, 2014 1:46pm | report
 
IQTrainer89

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IQTrainer89

Eccentric exercises are proven to build strength and muscle but they're also proven to be harder on the joints. I'm all for adding them into the workout regime but 3 months of nothing but eccentric work is setting yourself up for injury. If someone has RTC or knee problems PLEASE do not do this program, I can almost guarantee further injury.

Feb 4, 2014 2:43pm | report
 
bryanberic

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bryanberic

That is worrying Thanks IQ.I always like to hear sound professional advise.!

Feb 10, 2014 6:42am | report
SithLordsReclmr

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SithLordsReclmr

I seeing more and more of my abs . Might give it a try to boost my abs .great article.

Feb 4, 2014 5:36pm | report
 
lordgrunty

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lordgrunty

yea you need to own the gym to be able to do this

Feb 4, 2014 7:25pm | report
 
STL-lifter

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STL-lifter

Count me in..

Feb 5, 2014 9:38am | report
 
jstanek

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jstanek

Cut your bf % and you get abs. Not hard.

Feb 5, 2014 9:43am | report
 
Sonkrillin

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Sonkrillin

Had a chance to give it a go. Not enough time in the day to complete it (not for me anyway). The sets that is grouped together, the machines are on opposite sides of the gym. I have to run and get another machine prepared and its a lot of hassle.

Maybe someone with more time in the day, or even someone who has a pretty stellar home gym could complete this, but your average 9-5 working, family man doesn't have enough time to do this one

Feb 5, 2014 8:33pm | report
 
RagnarokTJ

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RagnarokTJ

When I work out, I usually keep with one muscle group. How does everyone feel about doing multiple groups a day? Does that leave enough Time for each to recover?

Feb 6, 2014 2:49pm | report
 
ddeveraux86

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ddeveraux86

The key to these exercises is constant movement, log in a workout journal and move to the next exercise if equipment is taken. As long as you finish every set and continue to go hard, you're doing it right. I learned this with Cory Gregory's program, you gotta be ready for those curve balls if you workout peak hours

Feb 7, 2014 2:39pm | report
 
FiveStarFSG

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FiveStarFSG

I got to give this a try.

Feb 9, 2014 8:26pm | report
 
bryanberic

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bryanberic

Well we all want to find what is right for us and to do the excercise properly.I think some of these will help me.Thanks

Feb 10, 2014 6:38am | report
 
Showing 1 - 25 of 30 Comments

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