Summer shreds


Your abs are like any body part—to get results, you need to work them hard.

That means dedicating a portion of your workout to moves that focus on all three abdominal regions.

“We tend to treat the abs as an afterthought and simply devote a few minutes to doing crunches after our ‘real’ training,” notes M&F training adviser Gino Caccavale. But to sculpt a head-turning six-pack, you need to train the abs with the same attention you devote to everything else.

This routine, modeled by IFBB pro and APS athlete Matt Christianer, will help you build a ripped midsection by emphasizing different muscle groups with each workout. Follow the workout plan, completing the prescribed number of ab exercises in the given muscle groups after training the body parts listed for each day. Pair these ab moves with your own workout plan, or repeat the workouts laid out in the seven-day training schedule below for four weeks (you candownload the complete M&F Summer Shred plan HERE) to get a beach-worthy body in just 28 days!

Summer Shred Flat Abs Workout Plan:

  • Day 1: Back & Glutes + Transverse Abdominis (pick 2) + Rectus Abdominis (pick 3)
  • Day 2: Chest + Obliques (pick 3) + Transverse (pick 2)
  • Day 3: Cardio only
  • Day 4: Legs & Calves
  • Day 5: Arms + Rectus (pick 3) + Transverse (pick 2)
  • Day 6: Shoulders + Obliques (pick 3) + Transverse (pick 2)
  • Day 7: Cardio only

Add 30 minutes of cardio daily to help burn fat. And don’t forget your diet. Keep a keen eye on your total caloric intake and macros. Otherwise, you’re not likely to get the results you want.