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BUILD
ROCK
HARD
ABS
IN JUST 4 WEEKS
By Joe Warner

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 BUILD
ROCK
HARD
ABS

CONTENTS
INTRODUCTION FOURWEEK PROGRAMME
Session breakdown 08 Weeks 1-2 Weeks 3-4
Know your muscles 10 Introduction 24 Introduction 44
The workouts 16 Workout tables 28 Workout tables 48
Workout variables 18 Exercises 32 Exercises 52
BUILD ROCK
HARD ABS
Discover how this programme works, plus how the
various elements of each session can be changed
and tweaked for greater gains
 INTRODUCTION WORKOUT STRUCTURE
SESSION
BREAKDOWN
In just four weeks’ time, you’ll be the proud owner
of rock-hard abs, as well as wider shoulders, bigger
arms and a broader chest. Here’s how you’ll do it
T
he four-week training programme
in this guide is divided into two
fortnightly blocks, or cycles. You’ll
perform three sessions every week,
each one concentrating on different
muscle groups in addition to your abs.
Here’s what each one entails.
WORKOUT 1
ABS AND LEGS
The first session of each week focuses
not only on your abs, but also on your legs.
A six-pack may be what you’re after, but you
can’t afford to ignore your other major muscle
groups entirely. This is especially true of your
legs because they’re the biggest muscles you
have and the best way to get solid abs and
burn body fat is to work them hard. Doing so
will result in more testosterone being released,
which in turn will encourage new muscle
growth. The simple truth is that ignoring other
muscle groups in favour of working just your
abs will limit how much they can grow.
WORKOUT 2
ABS, CHEST AND BACK
The second session each week will hit your
chest and back muscles hard so you can
build a strong, lean and powerful torso that
will perfectly showcase your six-pack.
New abs moves are also included in
this session, to work these muscles from
different angles and in different ways,
to force them to growing bigger.
8 Build Rock-Hard Abs
WORKOUT 3
ABS, ARMS AND SHOULDERS
The third weekly session trains your shoulders
to create a wide V-shape torso, which not
only looks great but also makes your waist
look smaller. This session also includes
biceps and triceps moves to build bigger
arms, and there are more direct abs moves
to keep your six-pack mission on track.
Ignoring your other
muscle groups in favour
of working just your
abs will limit how
much they can grow
HOW TO DO THE WORKOUTS
In each two-week cycle, you will
do each workout twice.
However, while the exercises remain
the same in both weeks, the workout in
week two won’t be exactly the same as in
week one, because you’ll tweak certain
elements to make sure your muscles are
constantly stimulated and working outside
their comfort zone.
In the second week, the number of
sets increases in each workout, while the
number of reps in each set decreases.
This means the second week is harder
because there’s an increase in the total
number of reps you’re performing.
SUPERSET
STRUCTURE
Each workout in this guide
is made up of eight moves
split into four supersets

A
superset is two moves
performed back to back, with
a set amount of rest – from
nothing to 90 seconds – between
the last rep of the first move and
the first rep of the second move.
After that set is completed, you rest
again before returning to the first
move and repeating this process.
Only when all the sets of the first
two moves have been completed do
you move on to the second superset
and repeat the process again until all
the sets of all the moves are done.
At this point your workout is over.
Supersets are described using
a number and a letter. 1A is the first move
of the first superset, 1B is the second
move of the first superset and so on.

TEMPO EXPLAINED
Another key component in each workout
is the tempo, or speed, at which each
rep must be performed. It is described
using a four-digit code. The first number
is the speed in seconds of the lowering
part of the lift, such as lowering the
bar to your chest in a bench press. The
second is the pause at the bottom, the
third is the speed at which you lift the
weight back to the start position and the
fourth is the time you hold at the start
position before starting the next rep.
If the tempo for a bench press is
3010, for example, you lower the
weight in three seconds, don’t pause
at the bottom, lift the bar in one
second and don’t pause at the top. X
means you do that part as quickly as
possible while maintaining form.

Build Rock-Hard Abs 9

 INTRODUCTION ANATOMY

KNOW YOUR
MUSCLES
There are over 600 muscles in the human 2
1

3
4
body. These are the major ones you’ll be
targeting during your workouts 6 5

7
DELTOIDS ABDOMINALS 10
Medial deltoid Rectus abdominis 11
1 10 8
(middle)
Anterior deltoid External obliques 12 13
2 11
(front)
12 Internal obliques
PECTORALS (beneath the
Pectoralis major external obliques) 9
3
13 Transverse
4 Pectoralis minor abdominis (beneath 14
(beneath the the internal obliques)
pectoralis major)
5 Serratus anterior QUADRICEPS
14 Vastus lateralis
BICEPS 15
15 Rectus femoris
6 Biceps brachii
16 Vastus intermedius 16
7 Brachialis (beneath the
rectus femoris)
17 Vastus medialis
FOREARMS 17
8 Brachioradialis

9 Flexor carpi radialis

10 Build Rock-Hard Abs

 TRAPS
1 Trapezius

BACK
2 Teres major
1
3 Rhomboid
(beneath the
4 5 trapezius)
DELTOIDS
2 3 4 Rotator cuff
(beneath the
6 7 deltoids)
8 Posterior
5
deltoid (back)
9 LATS
6 Latissimus dorsi

10 TRICEPS
7 Triceps brachii
long head
8 Triceps brachii
11 lateral head
9 Triceps brachii
medial head
LOWER BACK
12 10 Erector spinae
13
GLUTES
14 11 Gluteus maximus

HAMSTRINGS
12 Biceps femoris

13 Semitendinosus
15
14 Semimembranosus

CALVES
15 Gastrocnemius
16 16 Soleus

Build Rock-Hard Abs 11

 INTRODUCTION ANATOMY
ABS
Your six-pack does more than just look
good. Here’s how your abs keep you
strong and stable
A
sk most men what
body part they most wish
to improve and their
abs will feature high on the list.
A rock-hard six-pack not only
looks good but proves you take
training seriously and know
what you’re doing by burning
excess body fat and building
hard, lean muscle mass.
Your abdominals are a collection
of important postural muscles that
are responsible for flexing your
spine forwards, as when doing
a crunch. The group also assists
with breathing, stabilising the
12 Build Rock-Hard Abs
torso during exercise and protecting
your internal organs from impact.
When people talk about the
abs they’re often referring to
the rectus abdominis, a paired
muscle that runs vertically on
each side of the front of the
abdomen, separated down the
middle by a band of connective
tissue called the linea alba, or
white line. It’s this line, and those
that run horizontally across this
muscle group, that creates the
‘six’ distinct parts of a six-pack.
In fact, there are four vertical
sections, but the bottom pair are
1
3
Rectus abdominis
External obliques
Internal obliques
(beneath the external obliques)
4 Transverse abdominis
(beneath the internal obliques)
just above the pubic bone and are
therefore not typically visible.
The abs are like every other
muscle group in that they need to
be targeted directly from a variety
of angles for maximum muscle
growth. Heavy compound lifts,
such as the squat, deadlift and
overhead press, are among the
best moves because they’re highly
effective at burning fat and require
your core to work hard. That’s
why this training programme
includes many different moves,
to constantly challenge your abs
from every possible angle.
Build Rock-Hard Abs 13
 INTRODUCTION WORKOUT STRUCTURE

14 Build Rock-Hard Abs

 ABS IN DETAIL

The abdominals are a collection

of muscles that play a variety of
roles. They’re responsible for
bending your spine forwards
and rotating your torso, and
work with your lower back to
provide postural support and
stability and allow the efficient
transfer of power between you
upper and lower body. They
also assist in respiration and
protect the organs of your lower
torso. Here are the main muscles
and their respective roles…

1
The rectus abdominis is a long,
flat muscle that runs down the
front of your stomach and is better
2 1 known as your abs, or six-pack. It’s an
1 Rectus abdominis important stabilising muscle and is
responsible for flexing your spine, as when
2 External obliques performing a crunch. It also assists with
3 breathing and has an important role in
forcefully expelling air from the lungs. It
3 Internal obliques also protects your internal organs.
(beneath the

2
4 external obliques) The external obliques are the
Transverse abdominis largest and most superficial of the
4
(beneath the obliques, which run either side of
the rectus abdominis. Their function is to
internal obliques)
pull the chest downwards. They also have
limited actions in the flexion and rotation
of the spine.

3
The internal obliques lie under the
external obliques. They have two
major functions: as antagonists to
the diaphragm to inhale and expel air from
the lungs, and to rotate and bend the torso.
This happens when the right internal oblique
and left external oblique work together to
flex and rotate the torso to bring the left
shoulder towards the right hip.

4
The transverse abdominis is the
deepest muscle of this group, lying
under the external and internal
obliques, and stabilises your torso.

Build Rock-Hard Abs 15

 INTRODUCTION GETTING STARTED

THE
WORKOUTS
Discover how you’ll build an impressive
six-pack in just four weeks

T
he aim of this four-week training plan is simple: to carve rock-hard
abs in just a month, while also adding lean muscle to the rest of your
body and burning away any unwanted body fat to show off your new
six-pack.
The four weeks are divided into two fortnightly cycles. You’ll perform three
sessions each week, six in each fortnightly cycle and a total of 12 sessions over
the month.
Although the exercises, sets, reps, tempo and rest periods will change
regularly throughout the programme to keep your muscles growing and belly
shrinking, there’s one fundamental principle behind this training method that
remains the same throughout. Every one of the 12 workouts is made up of
eight different exercises paired into four supersets. A superset is two moves
performed back to back with little or no rest between the last rep of the first
move and the first rep of the second move.
Supersets are very effective at building muscle, because you target a specific
muscle or muscle group and make it work really hard. They’re also great for
fat loss, because of the short rest between exercises. In short, you get the
muscle-building benefits of intensive weightlifting and the fat-burning benefits
of high-intensity training.

EVERYTHING ELSE YOU NEED TO KNOW ABOUT THIS PROGRAMME

Q How often will

I need to train?
For this programme you’ll do
three sessions a week every
week for a total of four weeks.
You need to leave at least one
day between sessions to allow
your body to recover, so a good
method is to work out on Monday,
Wednesday and Friday each
week, giving you the weekend
to recover for the next week.
Q I thought this was an
abs guide. Why does it
include leg, shoulders and
back moves?
This programme focuses on carving
a six-pack, but training your abs at
the expense of all the other muscle
groups is one of the surest ways to
never get bigger, stronger or leaner.
In fact, many moves that target
your legs, back and shoulders, such
as squats, deadlifts and shoulder
presses, also recruit the abs,
because they need to work hard to
stabilise your torso. Many of the
best six-pack moves don’t directly
target your abs at all. Combining
these compound lifts with direct
abs work is a highly effective way
to build a six-pack, because they
trigger the release of testosterone
and other growth hormones that
instruct your body to burn fat,
especially around your stomach.

16 Build Rock-Hard Abs

 DECODING THE WORKOUTS
Each workout in this programme is shown in table form. Here’s how to read the
tables, to ensure you perform each session correctly

WORKOUT NUMBER SETS REPS

The exercises in each
workout remain the same
in each two-week cycle,
because this is the right
amount of time to stimulate
your muscles without them
becoming too comfortable.
The number of sets
you perform of each
move. In the first week
of each cycle you’ll
do three sets; in the
second week this
increases to four.
The number of times you perform
an exercise in each set. In the first
week of each cycle you’ll do a higher
number of reps per set; in the second
week the number of reps decreases
but because you do an extra set,
you perform more reps in total.

TEMPO REST
The speed of the lift. The first number is the speed in seconds of the lowering The amount of time you
portion. The second is the pause at the bottom, the third is the speed of lifting should take between each
the weight and the fourth is the pause between reps. An X means you should part of the superset before
do that part of the move as quickly as possible while maintaining form. moving on to the next.

Q What weight should

I use for the exercises?
Pick a weight with which you
struggle to complete the final
couple of reps of the last set of
each exercise. This is likely to
mean you need to use a weight
that’s at least 70% of your
one-rep maximum – or the total
weight you can lift only once
with perfect form. If you’re
unsure which weight to select,
start light and master the form
first. This will allow you to
progress and increase the
weight more effectively.
Q What should I eat
while following
this programme?
What you eat is as important as
how you train when it comes to
maximising muscle gains and
carving out rock-hard abs. The
rules you should eat by are
fairly simple. The key things to
remember are to avoid highly
processed foods, eat plenty of
fresh foods, make sure you’re
eating high levels of lean protein,
such as chicken or tofu, and
avoid refined carbohydrates, such
as white bread, rice and pasta.

Build Rock-Hard Abs 17

 INTRODUCTION WORKOUT VARIABLES
IT’S ALL
ELEMENTARY
Many elements come together to form a workout. Here,
we give you an overview of what they are and how they
change as a training programme progresses
B
efore you start this training
programme, it’s important to
understand the key elements that
make up every workout in this guide.
Knowing what each one means not only
gives you a better idea of what you’re
trying to achieve, it also allows you to
make adjustments to future programmes,
so you can always make progress.
Every workout is comprised of six
different elements, or variables.
„ Exercise selection The move you choose
to perform in any given workout.
„ Reps The number of times you perform
that move without stopping for rest.
„ Sets The number of times you perform
a certain number of reps of a move.
„ Weight The amount of resistance you lift
for each set.
„ Tempo The speed at which you perform
each rep.
„ Rest The amount of time you rest
between sets and between exercises.
EXERCISE SELECTION
In this guide, the variable that changes most
between each fortnightly cycle is exercise
selection. Each two-week programme
contains workouts made up of new moves
that target the same muscle groups as
the previous fortnight’s programme but
in a slightly new way, whether that’s by
18 Build Rock-Hard Abs
changing the angle at which the muscle
is used or the equipment involved.
The reason for these changes is that if
you only ever perform the same exercises
in the same order at every session, your
muscles will soon adapt to the pattern
and will no longer have an incentive to
get bigger or stronger. New variations
of exercises provide the stimulus for
increased muscle strength and size.
SETS AND REPS
The other main variable is the number
of sets and reps you perform in the
first week of each two-week cycle
compared with the second week.
In the first week, you’ll perform three
sets of each exercise. In the second you’ll
perform four, but each set will have fewer
reps. This means you’ll lift a higher total
volume in the second week, resulting
in a greater stimulus for growth.
You may also be able to increase the
weights you lift in the second week if
you feel strong enough, but it’s more
important to stick to the correct sets,
reps, tempo and rest, so don’t worry if
you don’t increase the resistance.
WEIGHT
It’s always tempting to try to lift the
heaviest weight you can for any given
exercise. That’s fine if you’re attempting
a new one-rep max, but for this training
 If you perform the
same exercises in every
session, your muscles
will no longer have an
incentive to grow

Build Rock-Hard Abs 19

 INTRODUCTION EXERCISE VARIABLES

If you can’t finish

the first or second set,
the weight you’ve
chosen is too heavy

20 Build Rock-Hard Abs

programme that isn’t the best approach
to take if you want guaranteed results.
For every exercise in every workout you
need to select a weight that allows you to
complete all the reps of all the sets at the
prescribed tempo and with the rest required.
If you fall one or two reps short in your final
set, don’t worry: that means your muscles
have reached failure, which is important in
forcing your muscles to grow. However, if you
can’t finish the first or second set, the weight
is too heavy and you need to reduce it.
It may feel counterproductive to lift lighter
weights than you’re used to, but you need
to remember that lifting heavy weights
quickly isn’t as important as subjecting your
muscles to the right amount of time under
tension for them to grow. That’s why tempo
is such an important element in this plan.
TEMPO
This is the most often neglected or ignored
training variable, but one you can’t afford to
ignore if you want to add serious muscle.
Tempo is the speed at which you lift and
lower the weight in each rep. The slower the
tempo, the longer your muscles are exposed
to the stress of managing the weight. This
is called ‘time under tension’. Research has
shown that your muscles need to be under
tension for between 40 and 70 seconds per
set to elicit a muscle-building response.
While lifting a very heavy weight quickly
will make you stronger, your muscles are
not exposed to enough time under tension
to cause damage to the fibres that make
up your muscles. The more damage you
can do to your muscles during a session,
the bigger and stronger they will grow.
That’s why sticking to the tempo is of
paramount importance to your success.
Most of the moves in this guide have
a four-digit tempo code. Here’s what the
code means, using the example of a set
of bench presses at a 2010 tempo:
„ The first number, 2, is the time in
seconds you take to lower the bar to
your chest from the start position.
„ The second, 0, is the time in seconds
you pause at the bottom of the move.
„ The third, 1, is the time in seconds you take
to lift the bar back to the start position.
„ The fourth, 0, is the time in seconds
you pause at the top of the move
before starting the next rep.
If an ‘X’ appears in the place of one or
all of the numbers it means you should
perform that move, or that part of it,
in a fast but controlled fashion.
REST
If you thought the length of time you rest
between sets or different moves wasn’t
significant, it’s time to think again.
When you lift a weight, you do so to push
your muscles out of their comfort zone,
because that stress makes them grow back
bigger. But there’s only so much work they
can perform before their energy stores
become depleted, hampering their ability to
perform additional reps with good form. By
resting for a specified period, you give your
muscles just enough time to replenish their
cells with fuel, so they can start lifting again.
This training programme is designed to work
your muscles hard and do as much damage as
possible, so they grow back bigger. That’s why
the rest breaks between sets are relatively
short, with some exercises having no rest
between the end of one set and the start of the
next. This approach makes the muscles work
even harder, and not giving them enough time to
recover completely means other muscle fibres are
recruited to help out – and the greater the number
of fibres you can stimulate, the greater and more
rapid the results. So don’t forget to follow the rest
periods just as closely as you do the exercises,
sets, reps and tempo, to give yourself the best
chance of building a brand-new body.
Build Rock-Hard Abs 21
THE
WORKOUTS
Your journey to rock-hard abs – as well as a stronger,
leaner and fitter body – starts here
 BUILD
ROCK
HARD
ABS

GET GOING
This is it! Hit this first two-week block of the programme
with determination and focus, so you start strong and
work your muscles hard
 INTRODUCTION WORKOUT STRUCTURE

IT’S TIME TO
START STRONG
During this first fortnight, go as hard as you can to
build strong abs and torch body fat

T
he first two weeks of the programme have
been designed to hit your abs hard to start the
muscle-building process, while also working
your other major muscle groups effectively, so your
body starts burning the excess fat stores that are
making your physique soft rather than hard and lean.
There are three workouts in the first week
and three in the second, meaning you’ll complete
six workouts in total before moving on to the
final fortnight.
Workouts 1 and 4 target your abs and legs;
workouts 2 and 5 train your abs, chest and back;
and workouts 3 and 6 focus on your abs, arms
and shoulders. You need to do the workouts in
numerical order, starting with workout 1 at the
beginning of week one and finishing with workout
6 at the end of week two.
The sets, reps, tempos and rest periods for
week one’s three workouts are detailed in tables
from p28. The same for the three workouts of week
two are from p30. When planning your week, don’t
forget to leave at least one day between training
sessions, to allow your muscles sufficient time to
recover so they are stronger and raring to go the
next time you hit the gym.
PERFECT PLANNING
A simple way to stick to this programme is to
train on Mondays (workouts 1 and 4), Wednesdays
(workouts 2 and 5), and Fridays (workouts 3 and 6).
Then move on to the next two-week cycle the
following Monday and repeat this pattern for both
two-week cycles.
Of course, you don’t have to train on these three
days – it’s just a suggestion. You can adapt it to
whichever pattern suits you best. Just make sure
you do the workouts in order and get enough rest.
Ready? Then let’s go!

NEED TO KNOW Three key considerations to remember

1 2 3
The tempo guide for all the kettlebell You should really be starting If you reach muscle failure before
moves is denoted with ‘X’ rather to feel it at the end of each set the end of a set of a biceps or triceps
than the usual four-digit code. This of each abs move. The pain move, pause while holding the
means you should perform the is only temporary, but proves weight in the start position, take
move at a fast but controlled speed. you’re working those muscles two really deep breaths, then try
Keep your core braced throughout hard enough for long enough for another rep or two. Repeat this,
and keep each rep smooth. to promote new growth. if you can, to complete the set.

26 Build Rock-Hard Abs

 Before y
take a phou start,
o
your top oto with
you can trff, so
your prog ack
ress

TURN OVER
FOR YOUR

>>>
WORKOUTS
 WORKOUT TABLES
WEEKS 1-2

WEEK 1
WORKOUT 1 ABS + LEGS
EXERCISE SETS REPS TEMPO REST
1A Deadlift 3 8 1010 60sec
1B Front squat 3 8 2010 60sec

2A Kettlebell swing 3 15 X 0sec

2B Kettlebell clean 3 12 X 90sec

3A Gym ball crunch and twist 3 15 1111 30sec

3B Gym ball twisting jackknife 3 12 1111 60sec

4A Toes to bar 3 8 1010 0sec

4B Hanging leg raise 3 10 2010 90sec

Perform the first set of 1A, rest Perform the first set of 2A then Perform the first set of 3A, rest Perform the first set of 4A then
for 60 seconds, then do the first the first set of 2B without rest. Then for 30 seconds, then do the first the first set of 4B without rest. Then
set of 1B. Rest for 60 seconds and rest for 90 seconds and repeat set of 3B. Rest for 60 seconds and rest for 90 seconds and repeat
repeat until all sets are completed. until all sets are completed. repeat until all sets are completed. until all sets are completed.

28 Build Rock-Hard Abs

 WEEKS 1-2
Start with workout 1, sticking to the moves, sets, reps, tempo
and rest periods detailed in the table below. Rest for at least
one day then do workout 2, again sticking to the instructions
here. Rest for at least a day before doing workout 3.
WORKOUT 2 ABS + CHEST + BACK
EXERCISE SETS REPS TEMPO REST
1A Incline bench press 3 10 3010 60sec
1B Pull-up 3 8 2010 60sec

2A Decline dumbbell 3 10 2010 30sec

bench press
2B Dumbbell bent-over row 3 12 2010 60sec

3A Cable crossover 3 12 2110 0sec

3B Standing cable reverse flye 3 12 2110 60sec

4A Incline gym ball plank 3 1 30sec 45sec

4B Gym ball side plank 3 1 30sec 45sec

Perform the first set of 1A, rest Perform the first set of 2A, rest Perform the first set of 3A then Perform the first set of 4A, rest
for 60 seconds, then do the first for 30 seconds, then do the first the first set of 3B without rest. for 45 seconds, then do the first
set of 1B. Rest for 60 seconds and set of 1B. Rest for 60 seconds and Then rest for 60 seconds and set of 4B. Rest for 45 seconds and
repeat until all sets are completed. repeat until all sets are completed. repeat until all sets are completed. repeat until all sets are completed.

WORKOUT 3 ABS + ARMS + SHOULDERS

EXERCISE SETS REPS TEMPO REST
1A Chin-up 3 8 3010 30sec
1B Triceps dip 3 10 3010 60sec

2A Dumbbell wide 3 12 2010 0sec

shoulder press
2B Incline dumbbell biceps curl 3 12 2010 60sec

3A Medicine ball press-up 3 10 1111 0sec

3B Crunch crossover 3 12 1111 60sec

4A Gym ball passing jackknife 3 10 X 30sec

4B
Gym ball medicine ball
crunch and twist 3 12 1111 60sec

Perform the first set of 1A, rest Perform the first set of 2A then Perform the first set of 3A then Perform the first set of 4A, rest
for 30 seconds, then do the first the first set of 2B without rest. Then the first set of 3B without rest. for 30 seconds, then do the first
set of 1B. Rest for 60 seconds and rest for 60 seconds and repeat Then rest for 60 seconds and set of 4B. Rest for 60 seconds and
repeat until all sets are completed. until all sets are completed. repeat until all sets are completed. repeat until all sets are completed.

Build Rock-Hard Abs 29

 WORKOUT TABLES
WEEKS 1-2

WEEK 2
WORKOUT 4 ABS + LEGS
EXERCISE SETS REPS TEMPO REST

1A Deadlift 4 6 1010 60sec

1B Front squat 4 6 2010 60sec

2A Kettlebell swing 4 12 X 0sec

2B Kettlebell clean 4 10 X 90sec

3A Gym ball crunch and twist 4 12 1111 30sec

3B Gym ball twisting jackknife 4 10 1111 60sec

4A Toes to bar 4 6 1010 0sec

4B Hanging leg raise 4 8 2010 90sec

Perform the first set of 1A, rest Perform the first set of 2A then Perform the first set of 3A, rest Perform the first set of 4A then
for 60 seconds, then do the first the first set of 2B without rest. Then for 30 seconds, then do the first the first set of 4B without rest. Then
set of 1B. Rest for 60 seconds and rest for 90 seconds and repeat set of 3B. Rest for 60 seconds and rest for 90 seconds and repeat
repeat until all sets are completed. until all sets are completed. repeat until all sets are completed. until all sets are completed.

30 Build Rock-Hard Abs

 WEEKS 1-2
Do workout 4, sticking to the moves, sets, reps, tempo and
rest periods detailed in the table below. Rest for at least one
day then do workout 5, again sticking to the instructions here.
Rest for at least a day before doing workout 6.
WORKOUT 5 ABS + CHEST + BACK
EXERCISE SETS REPS TEMPO REST

1A Incline bench press 4 8 3010 60sec

1B Pull-up 4 6 2010 60sec

2A Decline dumbbell bench press 4 8 2010 30sec

2B Dumbbell bent-over row 4 10 2010 60sec

3A Cable crossover 4 10 2110 0sec

3B Standing cable reverse flye 4 10 2110 60sec

4A Incline gym ball plank 4 1 30sec 60sec

4B Gym ball side plank 4 1 30sec 60sec

Perform the first set of 1A, rest Perform the first set of 2A, rest Perform the first set of 3A then Perform the first set of 4A, rest
for 60 seconds, then do the first for 30 seconds, then do the first the first set of 3B without rest. Then for 60 seconds, then do the first
set of 1B. Rest for 60 seconds and set of 2B. Rest for 60 seconds and rest for 60 seconds and repeat set of 4B. Rest for 60 seconds and
repeat until all sets are completed. repeat until all sets are completed. until all sets are completed. repeat until all sets are completed.

WORKOUT 6 ABS + ARMS + SHOULDERS

EXERCISE SETS REPS TEMPO REST

1A Chin-up 4 6 3010 30sec

1B Triceps dip 4 8 3010 60sec

2A Dumbbell wide shoulder press 4 10 2010 0sec

2B Incline dumbbell biceps curl 4 10 2010 60sec

3A Medicine ball press-up 4 8 1111 0sec

3B Crunch crossover 4 10 1111 60sec

4A Gym ball passing jackknife 4 8 X 30sec

4B
Gym ball medicine ball
crunch and twist 4 10 1111 60sec

Perform the first set of 1A, rest Perform the first set of 2A then Perform the first set of 3A then Perform the first set of 4A, rest
for 30 seconds, then do the first the first set of 2B without rest. Then the first set of 3B without rest. Then for 30 seconds, then do the first
set of 1B. Rest for 60 seconds and rest for 60 seconds and repeat rest for 60 seconds and repeat set of 4B. Rest for 60 seconds and
repeat until all sets are completed. until all sets are completed. until all sets are completed. repeat until all sets are completed.

Build Rock-Hard Abs 31

 WORKOUTS 1 + 4 ABS + LEGS
WEEKS 1-2

1A Deadlift
Stand in front of a barbell
and squat to grip the bar
with either an overhand
or alternate grip just
outside your knees.
Keeping your core
braced and shoulders
retracted, use your
glutes to power the
initial lift, pushing down
through your heels.
Keep the bar close to
your body and as it
passes your knees, push
your hips forwards. Keep
your shoulders back
throughout the move.
Reverse the movement
back to the start.

A B

1B Front squat
Rest the bar on the
front of your shoulders,
holding it with an
underhand grip, with
your elbows pointing
forwards and feet
shoulder-width apart.
Maintain a natural
arch in your back and
keep your core braced
throughout the move.
Squat until your thighs
are at least parallel to
the floor. The deeper
you can squat, the better.
Drive back up through
your heels to return
to the start.

A B

32 Build Rock-Hard Abs

 WEEKS 1-2
2A Kettlebell swing
Stand with your feet
shoulder-width apart,
holding a kettlebell
in both hands.
Keeping your back
straight and your knees
in line with your feet,
move the kettlebell
between your legs.
Brace your core, stand
up and snap your hips
forwards to propel
the kettlebell up to
shoulder height. The
power comes from your
hips, not your arms.
Continue to swing
in a fluid, controlled
movement. Breathing
out at the top of the
move and in during the
kettlebell’s descent.
A B

2B Kettlebell clean
Stand with your feet
shoulder-width apart,
holding a kettlebell
in one hand.
Keeping your back
straight and your knees
in line with your feet,
move the kettlebell
between your legs.
Swing the kettlebell
upwards with a pop
from your hips.
As it moves upwards,
bend your elbow
and let the handle
slide into the base
of your palm to rack
the kettlebell on the
front of your shoulder,
keeping your elbow
tucked into your body.
Reverse the move to
return to the start.
A B

Build Rock-Hard Abs 33

 WORKOUTS 1 + 4 ABS + LEGS
WEEKS 1-2

3A Gym ball crunch and twist

A B

Lie with your back on Contract your abs to Once your chest is Repeat the move,
a gym ball with your lift your shoulders vertical, twist to one twisting to the other
knees bent and hands up. Curl your chest side then reverse the side. That’s one rep.
touching your temples. towards your knees. move back to the start.

3B Gym ball twisting jackknife

A B

Start in a press-up position Use your abs to draw your Reverse the move back to the
with your feet on a gym ball. knees towards your chest, then start and repeat, twisting to the
twist your knees to one side. other side. That’s one rep.

34 Build Rock-Hard Abs

 WEEKS 1-2
4A Toes to bar
Hang from a bar with
your body straight.
Keeping your legs
straight, use your abs
to raise them until
they touch the bar.
Return under control
to the start.

A B

4B Hanging leg raise

Hang from a bar with
your body straight.
Keeping your legs
straight, use your
lower abs to raise
them until they’re
parallel to the floor.
Return to the start.

A B

Build Rock-Hard Abs 35

 WORKOUTS 2 + 5 ABS + CHEST + BACK
WEEKS 1-2

1A Incline bench press

Lie on an incline bench
with your upper back
and shoulders flat
against it. Hold the bar
with an overhand grip
shoulder-width apart.
Slowly lower the bar
to your chest, taking
your elbows out to 90°,
until the bar is almost
touching the middle
of your chest or just
above your nipples.
Push the bar back
strongly to return
to the start.

A B

1B Pull-up
Hold the bar with
an overhand grip
with your hands
shoulder-width apart.
Start from a dead
hang with your arms
fully extended.
Pull yourself up
by squeezing your
lats together.
Once your chin is
higher than your
hands, pause briefly
and lower yourself
back to the start.

A B

36 Build Rock-Hard Abs

 WEEKS 1-2
2A Decline dumbbell bench press

Lie on a decline bench, holding Extend your arms to press the Lower the weights slowly
a dumbbell in each hand at shoulder weights directly overhead. to return to the start.
height with your elbows at 90°.

2B Dumbbell bent=over row

With your core braced,
back straight and
shoulder blades
retracted, hold
a dumbbell in each
hand with an overhand
grip. Bend your knees
slightly and lean
forwards from the hips.
This is the start position.
Row the weights up to
your lower sternum by
retracting your shoulder
blades and leading
with your elbows.
Return slowly
to the start.

A B

Build Rock-Hard Abs 37

 WORKOUTS 2 + 5 ABS + CHEST + BACK
WEEKS 1-2

3A Cable crossover
Stand in the middle
of a cable machine
with a split stance,
holding a D-handle
attachment in each
hand and the cable set
above shoulder height.
Keeping a natural arch
in your back, your
core braced and your
upper body still, bring
your hands down
in an arc to meet in
front of your chest.
Pause briefly and
squeeze your chest
muscles before
returning slowly, and
under full control of the
weight, to the start.

A B

3B Standing cable reverse flye

Stand in the middle
of a cable machine
with your arms
crossed and holding
a D-handle attachment
attached to the high
pulley in each hand.
Extend your arms away
from your body until
both arms are straight.
Return to the start,
maintaining control of
the weight throughout.

A B

38 Build Rock-Hard Abs

 WEEKS 1-2
4A Incline gym ball plank
Get into a plank position,
resting your forearms
on a gym ball.
Hold a straight line from
head to heels. Keep your
core braced and don’t
allow your hips to sag.

4B Gym ball side plank

Get into a side plank
position, with your
lower arm resting
on a gym ball and
your other arm flat
against your side.
Hold a straight line
from head to heels.
Keep your core braced
and don’t allow
your hips to sag.

Build Rock-Hard Abs 39

 WORKOUTS 3 + 6 ABS + ARMS + SHOULDERS
WEEKS 1-2

1A Chin-up
Grab the bar with
an underhand grip,
so your hands are
shoulder-width apart.
Start from a dead
hang with your arms
fully extended.
Pull yourself up
by squeezing your
lats together.
Once your chin is
higher than your
hands, lower yourself
back to the start.

A B

1B Triceps dip
Grip parallel bars,
keeping your
body upright.
With your elbows
pointing straight back,
lower your body as far
as you can comfortably
go without stressing
your shoulders.
Keep your core braced
and don’t swing your
legs for momentum.
Press back up
powerfully to return to
the start, but don’t lock
your elbows at the top.

A B

40 Build Rock-Hard Abs

2A Dumbbell wide shoulder press

WEEKS 1-2
Stand with your feet
shoulder-width apart,
holding a dumbbell
in each hand at
shoulder height.
Keeping your chest
upright and your core
muscles braced, press
the weights up and out
to the sides until your
arms are straight.
Lower the weights
back to the start.

A B

2B Incline dumbbell biceps curl

Sit on an upright bench
holding a dumbbell in
each hand with your
palms facing forwards.
Keeping your elbows
close to your sides,
slowly raise the
dumbbells to shoulder
height, squeezing
your biceps at the
top of the move.
Slowly return the
weights to the start.

A B

Build Rock-Hard Abs 41

 WORKOUTS 3 + 6 ABS + ARMS + SHOULDERS
WEEKS 1-2

3A Medicine ball press-up

A B

Start in a press-up position Keeping your body in a straight Press up powerfully to

with your hands holding either line from head to heels and return to the start.
side of a medicine ball. core braced, lower your chest
until it touches the ball.

3B Crunch crossover

A B

Lie on your back, hands by your Crunch and twist your torso to Do the required number
temples. Bend your right knee and bring your right elbow to your left of reps on one side, then
place that foot flat on the floor. Rest knee. Return slowly to the start. swap legs and repeat.
your left ankle on your right knee.

42 Build Rock-Hard Abs

 WEEKS 1-2
4A Gym ball passing jackknife
A

Lie on the floor with your legs straight and your arms
fully extended behind your head holding a gym ball.
Contract your abs to raise your arms and legs until they
touch above your stomach.
Pass the ball to your feet, then lower your arms and legs.
B Lift your arms and legs again, pass the ball to your
hands, and return to the start. That’s one rep.

4B Gym ball medicine ball crunch and twist

A B

Lie with your back on a gym ball Contract your abs to lift your Once your chest is vertical,
with your knees bent, holding shoulders and curl your chest twist to one side then reverse
a medicine ball in front of your towards your knees. back to the start. On the next
chest with both hands. rep, twist the other way.

Build Rock-Hard Abs 43

 BUILD
ROCK
HARD
ABS

STRONG TO THE END

Hit these final sessions hard, leaving nothing in your locker,
to put the finishing touches to your brand new body
 WORKOUT INTRODUCTION

FINISHING
TOUCHES
Hit the last two weeks hard to perfect your new physique

T
he final two weeks of this programme
have been designed to push you harder
than before to put the finishing touches to
your abs, as well as your shoulders, chest and arms,
so your six-pack is showcased on an impressive
V-shape torso.
There are some demanding direct abs exercises in
these workouts, as well as some big compound lifts
that force your core to work overtime to keep your
body stable, which will make your six-pack stand out.
Meanwhile, the short rest periods between the two
moves of each superset will keep your heart rate high,
to eliminate those final few bits of stubborn fat.
There are three workouts in the third week
and three in the fourth, meaning you’ll complete
six workouts in total to finish off this four-week
programme. Workouts 7 and 10 target your abs
and legs; workouts 8 and 11 train your abs, chest and
back; and workouts 9 and 12 focus on your abs,
arms and shoulders. You need to do the workouts
in numerical order, starting with workout 7 at the
beginning of week three and finishing with workout
12 at the end of week four.
The sets, reps, tempo and rest periods for week
three’s workouts are detailed in tables on p48.
The same for the three workouts of week four
are on p50. As far as is possible, try to stick to the
training schedule you’ve followed so far and continue
to take at least a day’s rest between sessions. The
end is in sight.
The short rests in each
superset will keep your heart
rate high to eliminate fat

NEED TO KNOW Three key considerations to remember

1 2 3
Stick to the rest periods between sets Ask someone in the gym to Get more out of your rest days by
and exercises. They’ve been set so you ‘spot’ you when doing the heavy tensing your abs for 20 minutes.
never fully recover before performing compound lifts in these two Gaining better control of your
the next lift. This accumulated fatigue weeks. This will allow you to lift abs and knowing how to practise
will break down the maximum number the heaviest weights possible making them stand out will not only
of muscle fibres and create an oxygen without taking unnecessary risks, allow you to work them harder in
debt that means you burn fat even such as getting pinned under the gym, but will also mean they
after you’ve finished your workout. the bar or injuring yourself. look far better on the beach.

46 Build Rock-Hard Abs

 Take a p
after you hoto
r
session. Yfinal
body sho our
uld
different look
fr
how it did om
a
the start t

TURN OVER
FOR YOUR

>>>
WORKOUTS
 WORKOUT TABLES
WEEKS 3-4

WEEK 3
WORKOUT 7 ABS + LEGS
EXERCISE SETS REPS TEMPO REST

1A Squat 3 8 2010 60sec

1B Romanian deadlift 3 8 2010 60sec

2A Leg press 3 15 3010 30sec

2B Seated hamstring curl 3 12 3010 60sec

3A Gym ball pike 3 12 1111 30sec

3B Gym ball weighted
Russian twist 3 12 1111 60sec

4A Windscreen wiper 3 12 1111 30sec

4B Hanging medicine ball raise 3 12 2110 60sec

Perform the first set of 1A, rest Perform the first set of 2A, rest Perform the first set of 3A, rest Perform the first set of 4A, rest
for 60 seconds, then do the first for 30 seconds, then do the first for 30 seconds, then do the first for 30 seconds, then do the first
set of 1B. Rest for 60 seconds and set of 2B. Rest for 60 seconds and set of 3B. Rest for 60 seconds and set of 4B. Rest for 60 seconds and
repeat until all sets are completed. repeat until all sets are completed. repeat until all sets are completed. repeat until all sets are completed.

48 Build Rock-Hard Abs

Start with workout 7, sticking to the moves, sets, reps, tempo

WEEKS 3-4
and rest periods detailed in the table below. Rest for at least
one day then do workout 8, again sticking to the instructions
here. Rest for at least a day before doing workout 9.

WORKOUT 8 ABS + CHEST + BACK

EXERCISE SETS REPS TEMPO REST

1A Decline bench press 3 10 2010 60sec

1B Bent-over row 3 10 2010 60sec

2A Cable flye 3 12 2110 30sec

2B Standing cable row 3 12 2110 60sec

3A Decline gym ball press-up 3 12 2010 30sec

3B Decline gym ball plank 3 1 30sec 60sec

4A Barbell rollout 3 6 2010 30sec

4B Kettlebell windmill 3 12 X 60sec

Perform the first set of 1A, rest Perform the first set of 2A, rest Perform the first set of 3A, rest Perform the first set of 3A, rest
for 60 seconds, then do the first for 30 seconds, then do the first for 30 seconds, then do the first for 30 seconds, then do the first
set of 1B. Rest for 60 seconds and set of 2B. Rest for 60 seconds and set of 3B. Rest for 60 seconds and set of 3B. Rest for 60 seconds and
repeat until all sets are completed. repeat until all sets are completed. repeat until all sets are completed. repeat until all sets are completed.

WORKOUT 9 ABS + ARMS + SHOULDERS

EXERCISE SETS REPS TEMPO REST

1A Neutral-grip chin-up 4 10 3010 30sec

1B Push press 4 10 2010 60sec

EZ-bar overhead
2A
triceps extension 3 12 2010 0sec

2B EZ-bar high pull 3 10 2010 60sec

3A Seated dumbbell Arnold press 3 12 3010 0sec

3B Seated dumbbell biceps curl 3 12 3010 60sec

4A Dumbbell rollout 3 8 2111 0sec

4B Decline dumbbell crunch 3 12 2111 60sec

Perform the first set of 1A, rest Perform the first set of 2A then Perform the first set of 3A then Perform the first set of 4A then
for 30 seconds, then do the first the first set of 2B without rest. Then the first set of 3B without rest. Then the first set of 4B without rest. Then
set of 1B. Rest for 60 seconds and rest for 60 seconds and repeat rest for 60 seconds and repeat rest for 60 seconds and repeat
repeat until all sets are completed. until all sets are completed. until all sets are completed. until all sets are completed.

Build Rock-Hard Abs 49

 WORKOUT TABLES
WEEKS 3-4

WEEK 4

WORKOUT 10 ABS + LEGS

EXERCISE SETS REPS TEMPO REST

1A Squat 4 6 2010 60sec

1B Romanian deadlift 4 6 2010 60sec

2A Leg press 4 12 3010 30sec

2B Seated hamstring curl 4 10 3010 60sec

3A Gym ball pike 4 10 1111 30sec

3B
Gym ball weighted
Russian twist 4 10 1111 60sec

4A Windscreen wiper 4 10 1111 30sec

4B Hanging medicine ball raise 4 10 2110 60sec

Perform the first set of 1A, rest Perform the first set of 2A, rest Perform the first set of 3A, rest Perform the first set of 4A, rest
for 60 seconds, then do the first for 30 seconds, then do the first for 30 seconds, then do the first for 30 seconds, then do the first
set of 1B. Rest for 60 seconds and set of 2B. Rest for 60 seconds and set of 3B. Rest for 60 seconds and set of 4B. Rest for 60 seconds and
repeat until all sets are completed. repeat until all sets are completed. repeat until all sets are completed. repeat until all sets are completed.

50 Build Rock-Hard Abs

 WEEKS 3-4
Do workout 10, sticking to the moves, sets, reps, tempo and rest
periods detailed in the table below. Rest for at least one day then
do workout 11, again sticking to the instructions here. Rest for at
least a day before doing workout 12. Congratulations! You’re done!
WORKOUT 11 ABS + CHEST + BACK
EXERCISE SETS REPS TEMPO REST

1A Decline bench press 4 8 2010 60sec

1B Bent-over row 4 8 2010 60sec

2A Cable flye 4 10 2110 30sec

2B Standing cable row 4 10 2110 60sec

3A Decline gym ball press-up 4 10 2010 30sec

3B Decline gym ball plank 4 1 30sec 60sec

4A Barbell rollout 4 4 2010 30sec

4B Kettlebell windmill 4 10 X 60sec

Perform the first set of 1A, rest Perform the first set of 2A, rest Perform the first set of 3A, rest Perform the first set of 4A, rest
for 60 seconds, then do the first for 30 seconds, then do the first for 30 seconds, then do the first for 30 seconds, then do the first
set of 1B. Rest for 60 seconds and set of 2B. Rest for 60 seconds and set of 3B. Rest for 60 seconds and set of 4B. Rest for 60 seconds and
repeat until all sets are completed. repeat until all sets are completed. repeat until all sets are completed. repeat until all sets are completed.

WORKOUT 12 ABS + ARMS + SHOULDERS

EXERCISE SETS REPS TEMPO REST

1A Neutral-grip chin-up 4 8 3010 30sec

1B Push press 4 8 2010 60sec

EZ-bar overhead
2A
triceps extension 4 10 2010 0sec

2B EZ-bar high pull 4 8 2010 60sec

3A Seated dumbbell Arnold press 4 10 3010 0sec

3B Seated dumbbell biceps curl 4 10 3010 60sec

4A Dumbbell rollout 4 6 2111 0sec

4B Decline dumbbell crunch 4 10 2111 60sec

Perform the first set of 1A, rest Perform the first set of 2A then Perform the first set of 3A then Perform the first set of 4A then
for 30 seconds, then do the first the first set of 2B without rest. Then the first set of 3B without rest. Then the first set of 4B without rest. Then
set of 1B. Rest for 60 seconds and rest for 60 seconds and repeat rest for 60 seconds and repeat rest for 60 seconds and repeat
repeat until all sets are completed. until all sets are completed. until all sets are completed. until all sets are completed.

Build Rock-Hard Abs 51

 WORKOUTS 7 + 10 ABS + LEGS
WEEKS 3-4

1A Squat
Rest a barbell on the
back of your shoulders –
not your neck – holding
it with an overhand
grip slightly wider
than your shoulders.
Keep your elbows
pointing to the floor.
Your feet should be
slightly more than
shoulder-width apart
with your toes pointing
outwards slightly.
Squat until your thighs
are at least parallel to
the floor. The deeper
you can squat, the better.
Drive back up through
your heels to return
to the start.

A B

1B Romanian deadlift
Stand tall with your feet
shoulder-width apart,
holding a barbell with
an overhand grip just
outside your thighs.
Keeping a slight bend
in your knees, lean
forwards from the hips
– not the waist – and
lower the bar down the
front of your shins until
you feel a good stretch
in your hamstrings.
Reverse the move back
to the start, pushing
your hips forwards.

A B

52 Build Rock-Hard Abs

 WEEKS 3-4
2A Leg press
Sit on the machine,
following its instructions
to position yourself
correctly and safely.
Release the lock and bend
your knees to lower the
platform towards you.
Pause briefly, then push
through your heels to
straighten your legs
and return to the start.

A B

2B Seated hamstring curl

Sit on the machine,
following its instructions
to position yourself
correctly and safely.
With the pad against
the back of your
lower calves, pull
the pad towards
you by contracting
your hamstrings.
Return slowly
to the start.

A B

Build Rock-Hard Abs 53

 WORKOUTS 7 + 10 ABS + LEGS
WEEKS 3-4

3A Gym ball pike

A B

Start in a plank position with Keeping your legs straight, Return to the start.
your feet resting on a gym ball. use your abs to draw your
feet towards your hands until
your body forms a V-shape.

3B Gym ball weighted Russian twist

A B C

Lie with your upper back on a gym Keeping your core braced and arms Return to the start then twist
ball with your knees bent, holding straight, rotate one way until your the other way to return to the
a weighted plate in both hands arms are parallel to the floor. start position. That’s one rep.
with arms straight above you.

54 Build Rock-Hard Abs

 WEEKS 3-4
4A Windscreen wiper
Hang from a bar with
your body straight.
Keeping your legs
straight, use your abs
to raise them until
they touch the bar.
Rotate them to one
side, then the other side
and then return to the
start. That’s one rep.

A B

4B Hanging medicine ball raise

Hang from a bar, holding
a medicine ball between
your bent knees.
Keeping your knees
bent, use your lower
abs to raise them
until they’re parallel
to the floor.
Lower slowly
to the start.

A B

Build Rock-Hard Abs 55

 WORKOUTS 8 + 11 ABS + CHEST + BACK
WEEKS 3-4
1A Decline bench press
A B
Lie on a decline bench
with your upper back and
shoulders flat against it. Hold
the bar with an overhand grip
shoulder-width apart.
1B Bent=over row
A B
56 Build Rock-Hard Abs
Slowly lower the bar to your
chest, taking your elbows out
to 90°, until the bar is almost
touching the middle of your chest
or just above your nipples.
Push the bar back strongly
to return to the start.
Stand with your
core braced, your
back straight and
your shoulder
blades retracted.
Bend your knees slightly
and lean forwards
from the hips. This is
the start position.
Grip the bar with your
hands slightly more
than shoulder-width
apart, letting them
hang at knee level.
Pull the bar up to
your lower sternum,
retracting your shoulder
blades to allow the
bar to come up to your
chest, then lower the bar
slowly back to the start.
 WEEKS 3-4
2A Cable flye
Stand in the middle of
a cable machine with
a split stance, holding
a D-handle attachment
attached to the high pulley
in each hand with your
palms facing each other.
Keeping a natural arch in
your back and core braced,
bring your hands across
in an arc so they meet
in front of your chest.
At the bottom of the
move squeeze your chest
muscles and return slowly,
and under full control of
the weight, to the start.

A B

2B Standing cable row

Stand tall with a slight
bend in your knees,
holding a straight-bar
handle attached to
the middle pulley of
a cable machine with
an overhand grip.
Ensure there’s
tension in the cable
before you begin.
Pull the handle into
your sternum, keeping
upper-body movement
to a minimum, and
squeeze your shoulder
blades together.
Return slowly
to the start.

A B

Build Rock-Hard Abs 57

 WORKOUTS 8 + 11 ABS + CHEST + BACK
WEEKS 3-4

3A Decline gym ball press-up

A B

Get into a press-up position Keeping your core braced Press back up to return to the start.
with your feet on a gym ball. and body straight, lower your
chest towards the floor.

3B Decline gym ball plank

Get into a plank
position, resting your
feet on a gym ball.
Hold a straight line from
head to heels. Keep your
core braced and don’t
allow your hips to sag.

58 Build Rock-Hard Abs

 WEEKS 3-4
4A Barbell rollout

A B

Start on your knees with your arms Slowly roll the barbell away Continue until your torso is parallel
extended and your hands holding from your body, keeping your to the floor, then contract your abs
a barbell with a shoulder-width grip. core braced throughout. to pull the bar back to the start.

4B Kettlebell windmill
Standing with your feet
shoulder-width apart,
hold a kettlebell in one
hand and press it up
above your head. This
is the start position.
Keep the leg under
the bell straight and
the other one slightly
bent. Lean your torso
forwards and to one
side so your free hand
travels down your leg.
Keep your arm and back
straight throughout.
Turn to face the
kettlebell so it’s
directly overhead at the
bottom of the move.
Reverse the move to
return to the start.

A B

Build Rock-Hard Abs 59

 WORKOUTS 9 + 12 ABS + ARMS + SHOULDERS
WEEKS 3-4

1A Neutral-grip chin-up
Grab the bar with
a palms-facing grip,
so your hands are
shoulder-width apart.
Start from a dead
hang with your arms
fully extended.
Pull yourself up
by squeezing your
lats together.
Once your chin is higher
than your hands, lower
yourself to the start.

A B

1B Push press
With your feet shoulder-
width apart, position
a bar on your upper chest,
gripping it with your
hands slightly more than
shoulder-width apart.
Keep your chest
upright and your core
muscles braced.
Bend at the knees to
go into a quarter-squat,
then stand up and
press the bar directly
upwards until your
arms are fully extended
overhead. Don’t tilt
your hips forwards.
Lower the bar back
to the start.

A B

60 Build Rock-Hard Abs

 WEEKS 3-4
2A EZ=bar overhead triceps extension

Stand tall, holding

an EZ-bar above you
with straight arms.
Lower the bar towards
the back of your head
by bending your elbows,
which should stay
pointing to the ceiling.
Without arching your
back, straighten your
arms to return the
bar to the start.

A B

2B EZ-bar high pull

Stand tall, holding
an EZ-bar with an
overhand grip with your
hands slightly less than
shoulder-width apart.
Lift the bar towards
your chin, leading
with your elbows.
Slowly lower the bar
back to the start.

A B

Build Rock-Hard Abs 61

 WORKOUTS 9 + 12 ABS + ARMS + SHOULDERS
WEEKS 3-4

3A Seated dumbbell Arnold press

Sit on an upright bench,
holding a dumbbell in
each hand with your
elbows bent so the
weights are in front of
your chest with your
palms facing you.
Keep your feet flat on the
floor, core braced, back
against the bench and
head looking forwards.
Press the weights up,
rotating your palms as
you go so you end the
move with your arms
directly overhead and
your palms facing away
from each other.
Reverse the movement
to return to the start.

A B

3B Seated dumbbell biceps curl

Sit on an upright bench,
holding a dumbbell
in each hand by your
sides with your palms
facing forwards.
Keeping your back
flat against the bench
and your elbows
close to your sides,
curl the weights up
to your shoulders.
Squeeze your biceps
at the top of the
move and slowly
return to the start.

A B

62 Build Rock-Hard Abs

 WEEKS 3-4
4A Dumbbell rollout
Start on your knees
with your arms straight
and each hand holding
a dumbbell on the floor.
Slowly roll the weights
away from you, keeping
your core braced.
Continue until your torso
is parallel to the floor.
Contract your abs to
roll the dumbbells
back to the start.

A B

4B Decline dumbbell crunch

A B

Lie on a decline bench Contract your abs to lift your Pause at the top of the
holding a dumbbell on your shoulders up and curl your move, squeeze your abs and
chest with both hands. chest towards your knees. lower back to the start.

Build Rock-Hard Abs 63

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