Complete three circuits of the six exercises below four times a week (Learney suggests Monday, Tuesday, Thursday, and Friday or Saturday) for two weeks. On two of your non-workout days, complete 45 minutes of uphill treadmill walking (not running). Rest on Sunday.
Sets: 3 Reps: to failure Rest: 120 seconds between sets
Sets: 3 Reps: to failure Rest: 60 seconds between sets
Sets: 4 Reps: to failure Rest: 90seconds between sets
Sets: 3 Reps: to failure Rest: 120 seconds between sets
Sets: 4 Reps: to failure Rest: 90 seconds between sets
Get a six-pack in 2 weeks
1. Pullup
2. Ab Wheel Rollout
3. Pallof Press
4. Barbell Landmine
5. The Pendulum
Workout Video :