New Exercise and Fitness Review
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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
Superset
Dumbbell Split Squat
3 sets of 12-15 reps; tempo: 3110; rest 60 seconds
Seated Dumbbell Shoulder Press
3 sets of 12-15 reps; tempo: 4110; rest: 60 secondsSuperset
Hamstring Curl
3 sets of 12-15 reps; tempo: 4010; rest: 60 seconds
Lat Pull-Downs
3 sets of 12-15 reps; tempo: 3110; rest: 60 secondsSuperset
Back Extensions
3 sets of 12-15 reps; tempo: 3110; rest: 45 seconds
Close-Grip Bench Press
3 sets of 12-15 reps; tempo: 3210; rest: 45 secondsSuperset
Standing Calf Raises
3 sets of 8-10 reps; tempo: 2110; rest: 30 seconds
Side Plank
3 sets of 60-second holds; tempo: hold; rest: 60 seconds
Superset
Dumbbell Squats
3 sets of 12-15 reps; tempo: 4110; rest: 60 seconds
Single-Arm Dumbbell Row
3 sets of 12-15 reps; tempo: 4110; rest: 60 secondsSuperset
Barbell Deadlift
3 sets of 12-15 reps; tempo: 4010; rest: 60 seconds
Flat Bench Dumbbell Press
3 sets of 12-15 reps; tempo: 3110; rest: 60 secondsSuperset
Incline Bench Flyes
3 sets of 12-15 reps; tempo: 3110; rest: 45 seconds
Cable Face Pulls
3 sets of 12-15 reps; tempo: 3110; rest: 45 secondsSuperset
Seated Calf Raise
3 sets of 12-15 reps; tempo: 2210; rest: 30 seconds
Plank
3 sets of 60-second holds; tempo: hold; rest: 60 seconds
MONTH 2
Triset
Back Squats
4 sets of 8 reps; tempo: 3110; rest: 10 seconds
Front Squats
4 sets of 8 reps; tempo: 3100; rest: 10 seconds
Walking Lunges
4 sets of 16 reps; tempo: 2000; rest: 60 secondsTriset
Sumo Deadlifts
4 sets of 8 reps; tempo: 3110; rest: 10 seconds
Dumbbell Deadlift
4 sets of 8 reps; tempo: 3100; rest: 10 seconds
Hamstring Curls
4 sets of 16 reps; tempo: 3010; rest: 60 seconds
Triset
Seated Dumbbell Shoulder Press
4 sets of 8 reps; tempo: 4110; rest: 10 seconds- Flat Bench Dumbbell Press
4 sets of 8 reps; tempo: 3110; rest: 10 seconds 
Flat Bench Flyes
4 sets of 16 reps; tempo: 2210; rest: 60 secondsTriset
Barbell Bent-Over Row
4 sets of 8 reps; tempo: 3110; rest: 10 seconds- Single-Arm Dumbbell Row
4 sets of 8 reps; tempo: 3010; rest: 10 seconds 
Incline Bench Dumbbell Rows
4 sets of 16 reps; tempo: 2210; rest: 60 seconds
Triset
Hammer Curls
4 sets of 8 reps; tempo: 3110; rest: 10 seconds
EZ-Bar Curls
4 sets of 8 reps; tempo: 3010; rest: 10 seconds
Cable Rope Curls
4 sets of 16 reps; tempo: 3010; rest: 60 secondsTriset
- Close-Grip Bench Press
4 sets of 8 reps; tempo: 3110; rest: 10 seconds 
Flat Bench Barbell Chest Press
4 sets of 8 reps; tempo: 3100; rest: 10 seconds
Decline Triceps Extensions
4 sets of 16 reps; tempo: 3100; rest: 60 seconds
MONTH 3
Giant Set
Back Squats
4 sets of 10-12 reps; tempo: 4000; rest: 0 seconds
Dips
4 sets of 10-12 reps; tempo: 3110; rest: 0 seconds
Barbell Deadlift
4 sets of 10-12 reps; tempo: 4000; rest: 0 seconds
Chin-Ups
4 sets of 10-12 reps; tempo: 3110; rest: 120 secondsSuperset
Swiss Ball Crunch
4 sets of 12-15 reps; tempo: 2210; rest: 30 seconds- Seated Calf Raise
4 sets of 15-20 reps; tempo: 2210; rest: 30 seconds
Giant Set
- Dumbbell Split Squat
4 sets of 10-12 reps; tempo: 4010; rest: 0 seconds - Flat Bench Dumbbell Press
4 sets of 10-12 reps; tempo: 4010; rest: 0 seconds - Dumbbell Deadlift
4 sets of 10-12 reps; tempo: 4010; rest: 0 seconds 
Inverted Row
4 sets of 10-12 reps; tempo: 4010; rest: 120 secondsSuperset
Barbell Roll-Out
4 sets of 12-15 reps; tempo: 2110; rest: 30 seconds
Dumbbell Front Raises
4 sets of 12-15 reps; tempo: 2110; rest: 30 seconds
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.
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Sculpt Your Six-Pack Now: Early Summer Abs Workout
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