70 MUSCLE & FITNESS / NOVEMBER 2017
SUMMER SIX-PACK PROGRAM
DAY 2
3B RUSSIAN TWIST
Sets: 4 Reps: work for 30 seconds
Sit with your legs in front of you and
your knees bent 90 degrees. Hold
a weight or a medicine ball in front
of you with arms extended. Rotate all
the way to the right, then to the left.
1A FRONT SQUAT
Sets: 4 Reps: 5
Cross your arms over the bar and
raise your elbows until your upper
arms are parallel to the floor. Unrack
the bar and let it rest across your
collarbone. With feet shoulder-width
apart, squat to parallel. Explode up.
1B WEIGHTED CHIN-UP
Sets: 4 Reps: 5
Wear a weighted dip belt around
your hips and hang from a chin-up
bar with hands shoulder-width apart
and palms facing you. Pull yourself
up until your chin is over the bar.
2A INCLINE BENCH PRESS
Sets: 4 Reps: 5
Set an adjustable bench to a 30- to
45-degree angle and lie back on it.
Grasp the bar just outside shoulder
width and pull it out of the rack.
Lower the bar to the upper part of
your chest, then press it back up.
2B SINGLE-LEG RDL
Sets: 4 Reps: 5
Hold a dumbbell in one hand and stand
on the opposite leg. Hinge at your
hips and lower yourself until you feel
a contraction in your hamstring. Drive
your hips forward to come back up.
3A MEDICINE BALL SLAM
Sets: 4 Reps: work for 30 seconds
Hold a medicine ball overhead with
both hands. Reach back until you feel
a stretch in your abs, then throw the
ball straight down into the floor as
hard as you can. Catch it and repeat.
1A