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