Six-Pack Abs in Thirty Days

beach

Longing to show off six-pack abs at the beach? Well, the good news is that getting picture-perfect abs is just one month or thirty days away. All you have to do this follow this training program.

This training program works muscles from all over your body, but it gives priority to your abs, which are the first muscle group you’ll work for each session. To maximize the effect of these tried-and-tested exercises, you’ll boost intensity through various techniques. For instance, you can hold a peak contraction and perform a slow lowering portion of a rep. This will encourage the highest amount of muscularity.

The program requires you to train six days per week. Do cardio in the morning for five consecutive days; specifically, do thirty minutes of stead-state cardio before breakfast. Take your pick from walking, cycling on a stationary bike, using a stair climber, or even swimming. Just make sure you maintain the intensity at your target heart rate.

Lift in the afternoons or evenings. If you can’t perform lifting exercises in the afternoon or evening, move your lifting session to the morning and do your cardio exercises later in the day. What’s important is that you keep the two workout sessions several hours apart. Of course, you’ll have to follow a clean, healthy diet, too, so you can keep all your muscle during the month-long workout. You may even end up gaining some muscle.

This program is similar to what a professional bodybuilder would follow in the last weeks before a contest.

Days 1, 8, 15, 22, 29

A.M.: Cardio

P.M.: Abs, chest, shoulders, triceps

  • Cable Crunch – 3 sets to failure, 60-second rest
  • Machine Bench Press – 4 sets, 10 reps, 2-minute rest
    • Flex hard at the top of each rep for 1 second.
  • Incline Dumbbell Press – 4 sets, 15, 12, 10, 8 reps, 2-minute rest
    • Flex hard at the top of each rep for 1 second.
  • Barbell Incline Bench Press – Medium Grip – 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
    • Put a D-handle on the low pulley of a cable station, holding it with your far hand and making sure the cable at the bottom has some tension. Raise your arm 90 degrees.
  • Smith Machine Overhead Shoulder Press – 4 sets, 8 reps, 90-second rest
    • Flex hard at the top of each rep for 1 second.

Days 2, 9, 16, 23, 30

A.M: Cardio

P.M.: Rest

Days 3, 10, 17, 24

A.M.: Cardio

P.M.: Abs, back, traps

  • 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
  • Pull-ups – 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
    • Hold the top of the rep for 3 seconds.
  • Hyperextensions (Back Extensions) – 3 sets to failure, 2-minute rest
    • Hold a moderately heavy dumbbell at chest level.

Days 4, 11, 18, 25

A.M.: Cardio

P.M.: Rest

Days 5, 12, 19, 26

A.M.: Cardio

P.M.: Abs, arms

  • 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
    • Flex your triceps hard in the contracted position.
  • 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
    • Take 3 seconds to lower the bar on each rep.
  • Hammer Curls – 3 sets, 10 reps, 60-second rest

Days 6, 13, 20, 27

A.M. or P.M.: Abs or legs

  • Cable Crunch – 3 sets to failure, 30-second rest
    • Hold the contraction for 2 seconds at the end of each rep.
  • 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
    • Flex your legs at the top of each rep.
  • 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
    • Go as low as possible, but come up only 3/4 of the way on every rep. Place your feet inside shoulder width.
  • Stiff-Legged Barbell Deadlift – 3 sets, 15 reps, 90-second rest

Days 7, 14, 21, 28

Rest.