The Abs Diet for Men Total-Body Workout

Traditional Crunch

Step 1

Step 2

1. Lie on your back with your knees bent and your hands behind your ears.
2. Slowly crunch up, bringing your shoulder blades off the ground.

• This move has been excerpted from New Abs Diet For Men by David Zinczenko.

Bent-Leg Knee Raise

Step 1

Step 2

1. Lie on your back with your head and neck relaxed and your hands on the floor near your butt. Your feet should be flat on the floor.
2. Use your lower abdominal muscles to raise your knees toward your rib cage, then slowly lower your feet back to the starting position. As your feet lightly touch the floor, repeat.

• This move has been excerpted from New Abs Diet For Men by David Zinczenko.

Oblique V-Up

Step 1

Step 2

1. Lie on your side with your body in a straight line. Fold your arms across your chest.
2. Keeping your legs together, lift them off the floor as you raise your top elbow toward your hip. The range of motion is short, but you should feel an intense contraction in your obliques. That’s one rep. Repeat 10 times on each side.

• This move has been excerpted from New Abs Diet For Men by David Zinczenko.

Bridge

Step 1

1. Start to get in a pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles.
2. Pull your abdominals in; imagine you’re trying to move your belly button back to your spine. Hold for 20 seconds, breathing steadily. As you build endurance, you can do one 60-second set.

• This move has been excerpted from New Abs Diet For Men by David Zinczenko.

Back Extension

Step 1

Step 2

1. Position yourself in a back extension station, and hook your feet under the leg anchor. Hold your arms straight out in front of you. Your body should form a straight line from your hands to your hips. Lower your torso, allowing your lower back to round, until it’s just short of perpendicular to the floor.

2. Raise your upper body until it’s slightly above parallel to the floor. At this point, you should have a slight arch in your back, and your shoulder blades should be pulled together. Pause for a second, then repeat.

• This move has been excerpted from New Abs Diet For Men by David Zinczenko.

Squat

Step 1

Step 2

1. Hold a barbell with an overhand grip so that it rests comfortably on your upper back. Set your feet shoulder-width apart, and keep your knees slightly bent, back straight, and eyes focused straight ahead.
2. Slowly lower your body as if you were sitting back into a chair, keeping your back in its natural alignment and your lower legs nearly perpendicular to the floor. When your thighs are parallel to the floor, pause, then return to the starting position. That’s one rep.

• Tip Rest for 30 seconds between sets.
• This move has been excerpted from New Abs Diet For Men by David Zinczenko.

Bench Press

Step 1

Step 2

1. Lie on your back on a flat bench with your feet on the floor. Grab the barbell with an overhand grip, your hands just beyond shoulder-width apart.
2. Lift the bar off the uprights, and hold it at arm’s length over your chest. Slowly lower the bar to your chest. Pause, then push the bar back to the starting position.

• Tip Rest 30 seconds between sets.
• Home Variation Just do standard pushups. Get in a pushup position with your hands about shoulder-width apart. Bend at the elbows while keeping your back straight, until your chin almost touches the floor, then push back up.
• This move has been excerpted from New Abs Diet For Men by David Zinczenko.

Pulldown

Step 1

Step 2

1. Stand facing a lat pull-down machine. Reach up and grasp the bar with an overhand grip that’s 4 to 6 inches wider than your shoulders. Sit on the seat, letting the resistance of the bar extend your arms above your head.
2. When you’re in position, pull the bar down until it touches your upper chest. Hold this position for a second, then return to the starting position.

• Tip Rest 30 seconds between sets.
• Home Variation Bent-over row. Stand with your knees slightly bent and shoulder-width apart. Bend over so that your back is almost parallel to the floor. Holding a dumbbell in each hand, let your arms hang toward the floor. With your palms facing in, pull the dumbbells toward you until they touch the outside of your chest. Pause, then return to the starting position.
• This move has been excerpted from New Abs Diet For Men by David Zinczenko.

Military Press

Step 1

Step 2

1. Sitting on an exercise bench, hold a barbell at shoulder height with your hands shoulder-width apart.
2. Press the weight straight overhead so that your arms are almost fully extended, hold for a count of one, then bring it down to the front of your shoulders. Repeat.

• Tip Rest 30 seconds between sets.
• Home Variation Sitting on a sturdy chair instead of a bench, hold one dumbbell in each hand, about level with your ears. Push the dumbbells straight overhead so that your arms are almost fully extended, hold for a count of one, then return to the starting position. Repeat.
• This move has been excerpted from New Abs Diet For Men by David Zinczenko.

Upright Row

Step 1

Step 2

1. Grab a barbell with an overhand grip, and stand with your feet shoulder-width apart and your knees slightly bent. Let the barbell hang at arm’s length on top of your thighs, thumbs pointed toward each other.
2. Bending your elbows, lift your upper arms straight out to the sides, and pull the barbell straight up until your upper arms are parallel to the floor and the bar is just below chin level. Pause, then return to the starting position.

• Tip Rest 30 seconds between sets.
• Home Variation Same, using one dumbbell in each hand.
• This move has been excerpted from New Abs Diet For Men by David Zinczenko.

Triceps Pushdown

Step 1

Step 2

1. While standing, grip a bar attached to a high pulley cable or lat machine with your hands about 6 inches apart.
2. With your elbows tucked against your sides, bring the bar down until it is directly in front of you. With your forearms parallel to the floor (the starting position), push the bar down until your arms are extended straight down with the bar near your thighs. Don’t lock your elbows. Return to the starting position.

• Tip Rest 30 seconds between sets.
• Home Variation Triceps kickback. Stand with your knees slightly bent and shoulder-width apart. Bend over so that your back is almost parallel to the ground. Bend your elbows to about 90-degree angles, raising them to just above the level of your back. This is the starting position. Extend your forearms backward, keeping your upper arms stationary. When they’re fully extended, your arms should be parallel to the ground. Pause, then return to the starting position.
• This move has been excerpted from New Abs Diet For Men by David Zinczenko.

Leg Extension

Step 1

Step 2

1. Sitting on a leg extension machine with your feet under the footpads, lean back slightly.
2. Lift the pads with your feet until your legs are extended. Return to starting position. That’s one rep.

• Tip Rest 30 seconds between sets.
• Home Variation Squat against the wall. Stand with your back flat against a wall. Squat down so that your thighs are parallel to the ground. Hold that position for as long as you can. That consists of one set. Aim for 20 seconds to start, and work your way up to 45 seconds.
• This move has been excerpted from New Abs Diet For Men by David Zinczenko.

Biceps Curl

Step 1

Step 2

1. Stand while holding a barbell in front of you, palms facing out, with your hands shoulder-width apart and your arms hanging in front of you.
2. Curl the weight toward your shoulders, hold for a second, then return to the starting position.

• Tip Rest 30 seconds between sets.
• Home Variation Same, only use a set of dumbbells instead.
• This move has been excerpted from New Abs Diet For Men by David Zinczenko.

Leg Curl

Step 1

Step 2

1. Lie facedown on a leg curl machine, and hook your ankles under the padded bar.
2. Keeping your stomach and pelvis against the bench, slowly raise your feet toward your butt, curling up the weight. Come up so that your feet nearly touch your butt, and slowly return to the starting position.

• Tip Rest 30 seconds between sets.
• Home Variation Lie down with your stomach on the floor. Put a light dumbbell between your feet (so that the top end of the dumbbell rests on the bottom of your feet). Squeeze your feet together, and curl them up toward your butt.
• This move has been excerpted from New Abs Diet For Men by David Zinczenko.