Training

Build Rock Solid Abs | The Six Pack Secret

Written by Jamie Bantleman


Rock Solid Abs


My Top 3 Tips For Building Great Abs

 

  1. Change the variation of abdominal movements in your workouts, if you are going to isolate your abdominals in a workout, doing this once per week is perfect by using movements such as hanging leg raises and roll outs.

 

  1. Use Olympic lifting as a part of your training routine. These large compound movements are massively effective for fat burning and help build an incredibly strong core.

 

  1. Reduce cortisol exposure by limiting time spent on actual training. Although training is a vital part of building a strong core, it is important to know when to slow it down and take a day of rest. Cortisol is thought to increase adipose tissue around the umbilical section of the stomach. Spend the time resting from weights doing more holistic sessions such as yoga or meditation as a way of relaxation.

louse-ab-roller


Your workout routine should look like the following:

 

Day 1: Big Compound Movements

Day 2: Upper Body Hypertrophy Session (Isolated Core Workout to follow)

Day 3: Lower Body Hypertrophy Session (Core Stability Workout to follow)

Day 4: REST / YOGA


Order Exercise Sets Reps Rest
A1 Front Squat Into Overhead Press 6 6 90s
B1 Snatch Grip Podium Deadlift 6 6 90s
C1 Wide Grip Chin Up 6 6 90s
D1 Barbell Back Squat 1 20 90s
E1 Strict Barbell Overhead Press 1 20 x

sports rehab


Order Exercise Sets Reps Rest
A1 Incline Dumbbell Press 4 10 10s
A2 Semi Supinated Grip Pull Downs 4 10 60s
B1 Seated Cable Flies 4 12 10s
B2 Seated Low Row 4 12 60s
C1 Machine Bench Press 4 15 10s
C2 Seated Unilateral Row 4 15 60s
D1 Seated Dumbbell Laterals 4 20 10s
D2 High Face Pull 4 20 60s
E1 Ab Roll Outs 3 12 10s
E2 Hanging Leg Raises 3 12 10s
E3 Reverse Crunch 3 12 60s

alon gabby bicep curl


Order Exercise Sets Reps Rest
A1 Reverse Hack Squat 4 10 10s
A2 Lying Leg Curl 4 10 60s
B1 Dumbbell RDL 4 12 10s
B2 Dumbbell 1 & 1/4 Squat 4 12 60s
C1 Leg Press 4 15 10s
C2 Leg Extension 4 15 60s
D1 Standing Calf Raise 4 20 30s
E1 Renegade Row 3 12 10s
E2 Plank (on hands) 3 12 10s
E3 Plank position knee to elbows 3 12 60s

Top 5 Recipes for losing body fat and building awesome abs:

 

  1. Peanut Butter & Prawn Satay Skewers
  2. Cashew Chicken Lettuce Wraps
  3. Quick Nutribullet Smoothies & Juices
  4. Chicken, Bacon & Avacado Salad
  5. Herb & Walnut Crust Cod

 

 

 

 

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.



Daniel Speakman

Daniel Speakman

Writer and expert

Dan Speakman is our editor and level 3 qualified Personal Trainer. Having spent time in Australia, he has experience in planning and delivering exercise plans to beginners and advanced athletes — both in the UK and down under.

Dan has also run successful weight-loss camps across the UK, alongside regular training seminars, covering all areas of gym-based training. He also runs weekly fitness boot camps and spin classes.

When he’s not working, or in the gym, Dan enjoys travelling to sunnier destinations, eating out, and trying exciting new foods.


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