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 (60-second rest)
2
Machine Bench Press
Flex hard at the top of each rep for 1 second.
4 sets, 10 reps (2-minute rest)
3
Incline Dumbbell Press
4 sets, 15, 12, 10, 8 reps (2-minute rest)
4
Barbell Incline Bench Press Medium-Grip
4 sets, 6 reps (2-minute rest)
5
Weighted Bench Dip
3 sets (60-second rest)
6
Seated Bent-Over Rear Delt Raise
4 sets, 15 reps (90-second rest)
7
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.
3 sets, 12 reps (each side, 90-second rest)
8
Smith Machine Overhead Shoulder Press
Flex hard at the top of each rep for 1 second.
4 sets, 8 reps (90-second rest)
null
Days 2/9/16/23/30
A.M Cardio/P.M. Rest
Days 3/10/17/24
1
Jackknife Sit-Up
3 sets (2-minute rest)
2
Decline Reverse Crunch
3 sets (2-minute rest)
3
Smith Machine Bent Over Row
4 sets, 10 reps (2-minute rest)
4
Pullups
4 sets (2-minute rest)
5
Straight-Arm Dumbbell Pullover
3 sets, 12 reps (2-minute rest)
6
Barbell Shrug
Hold the top of the rep for 3 seconds.
4 sets, 12 reps (2-minute rest)
7
Hyperextensions (Back Extensions)
Hold a moderately heavy dumbbell at your chest.
3 sets (2-minute rest)
Days 4/11/18/25
A.M Cardio/P.M. Rest
Days 5/12/19/26
1
Decline Crunch
3 sets (60-second rest)
2
Flat Bench Lying Leg Raise
3 sets (60-second rest)
3
Triceps Pushdown - Rope Attachment
Flex your triceps hard in the contracted position.
4 sets, 20, 15, 12, 9 reps (60-second rest)
4
Bench Dips
4 sets (60-second rest)
5
Decline EZ Bar Triceps Extension
4 sets, 10 reps (60-second rest)
6
Barbell Curl
5 sets, 8 reps (60-second rest)
7
Preacher Curl
4 sets, 8 reps (60-second rest)
8
Hammer Curls
3 sets, 10 reps (60-second rest)
Days 6/13/20/27
1
Cable Crunch
Hold the contraction for 2 seconds at the end of each rep.
3 sets (30-second rest)
2
Hanging Leg Raise
3 sets (30-second rest)
3
Standing Calf Raises
8 sets, 8 reps (30-second rest)
4
Seated Calf Raise
3 sets, 10 reps (60-second rest)
5
Lying Leg Curls
Flex your legs at the top of each rep.
3 sets, 12, 9, 6 reps (90-second rest)
6
Leg Press
Work up in weight, sets of 12 reps (until you can no longer complete 12 reps)
1 set (90-second rest)
7
Hack Squat
1 set, 15 reps (90-second rest)
8
Stiff-Legged Barbell Deadlift
1 set, 15 reps (90-second rest)
7/14/21/28
Rest
Abs

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