Our program—six weeks to a six-pack—is intended to hit your body from every angle. You can't spot train (sorry, abs-only routines won't speed things up), but compound movements that hit more than one muscle group and get your heart rate up can certainly do the trick.
Now that you've blasted your shoulders, chest, and triceps on day 1 and torched your legs on day 2, it's time to hammer your back and biceps.
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The workout: Day 3
1A. Pullup or Band Pullup
Sets: 4
Reps: 10-12
Rest: 30 seconds
1B. One-Arm Dumbbell Row
Sets: 4
Reps: 10-12 (each side)
Rest: 30 seconds
1C. Face Pull
Sets: 4
Reps: 10-12
Rest: 30 seconds
1D. Back Extension or Cobra
Sets: 4
Reps: 10-12
Rest: 30 seconds
2A. Alternating Dumbbell Curl
Sets: 4
Reps: 10-12 (each side)
Rest: 30 seconds
2B. Incline Dumbbell Hammer Curl
Sets: 3
Reps: 10-12 (each side)
Rest: 30 seconds
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