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.
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.