13 Body-Sculpting Exercises of the “Six Pack in Six Weeks” Program

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A Six-Pack in Six Weeks
It’s been the MEN’S FITNESS stance for years that anybody, including you, can get ripped abs, even if you have less-than-Herculean genetics and just a second-rate space to train in. We’ll prove it again with this program to build six-pack abs—and more muscle overall—in just six weeks. The only gear you’ll need are dumbbells, a pullup bar, bands, and a bench.

Scroll through this gallery for a primer on 13 key moves from the workout program.

Incline Dumbbell Bench Press
Set an adjustable bench to a 30- to 45-degree angle and lie back on it with a dumbbell in each hand at shoulder level. Press the weights over your chest.

Alternating Dumbbell Bench Press
Lie back on a flat bench with a dumbbell in each hand. Press both dumbbells over your chest and then lower one down to shoulder level. Press it up and then lower the opposite arm.

Alternating Dumbbell Overhead Press
Perform as you did the alternating dumbbell bench press but press the dumbbells overhead while standing. Keep your core braced.

Lateral Raise
Hold a dumbbell in each hand with arms hanging at your sides. Raise them out 90 degrees to your sides.

Dumbbell Triceps Extension
Hold a dumbbell by one of its bell ends with both hands over and behind your head. Keep your core tight and extend your elbows to lock the weight out overhead. If this hurts your elbows, perform the extension while lying on a flat bench and holding two dumbbells over your face.

Bench Dip
Place your hands by your sides on a bench and extend your legs in front of you. Suspend your body in front of the bench. Keeping your torso vertical, bend your elbows and lower your body until your upper arms are parallel with the floor. Press back up.

Goblet Squat
Hold a dumbbell or kettlebell under your chin with both hands as shown. Stand with feet shoulder width and toes turned slightly out. Bend your hips back and lower your body as far as you can; keep your torso upright.

Lateral Lunge
Hold a dumbbell in each hand and take a wide step to your right. Keeping your torso upright, lower your body until you feel a stretch in your trailing leg.

Single-Leg Glute Bridge
Lie down on the floor and extend one leg in front of you and bend the other one. Brace your abs and drive the heel of the bent leg into the floor to raise your hips up. Your body should be in a straight line.

One-Arm Dumbbell Row
Rest your left knee and hand on a bench and grasp a dumbbell with your right hand. Let the weight hang straight down. Retract your shoulder and row the dumbbell to your side.

Back Extension or Cobra
Lie facedown on the floor with hands by your sides. Raise your torso off the floor as high as you can and hold for a second at the top. If you have a back extension bench, perform back extensions instead.

Alternating Dumbbell Curl
Hold a dumbbell in each hand. Keeping your upper arms at your sides, curl one arm, lower it, then curl the other, twisting your wrist as you raise the arm so that your palm faces up at the top.

Incline Dumbbell Hammer Curl
Set an adjustable bench to a 45- to 60-degree incline and lie back against it with a dumbbell in each hand. Curl the weights up with palms facing each other.

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