Tested by Men's-Health colleagues with success: this 15 exercise videos bring you in 8 weeks more muscle, less paunch and the perfect six pack definition

The Wampe Walk Workout:
Lunges with hammer curls

You lose weight does not matter how many kilos you lift, but how often. The fat-away exercises our Abspecker

forms biceps, torso and thigh

A. Access to two dumbbells and introduce yourself so upright. Let it hang the weights at your sides on the long arm, the palms facing each other.

B. Make one foot a big step forward so that your front knee is bent at right angles.

C. Bend the arms until the dumbbells are at chest height. While keeping the upper body straight, direct view to the front. , Switch back to the starting position legs.

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The best six pack exercises and workouts can be found free of charge at our Men's Health Personal Trainer app or on the Web www.menshealth-personaltrainer.com

 

Bench press on the Swiss ball exercises chest and core muscles.
Bench press on the Swiss Ball

The Wampe Walk Workout:
Bench press on the Swiss Ball

You lose weight does not matter how many kilos you lift, but how often. The fat-away exercises our Abspecker

trained chest and core muscles

A. Lie back on the Swiss ball important thing. The shoulder area is not on the neck! Place the feet. Just above the chest with both hands holding a barbell.

B. Press the barbell slowly upwards until your arms are straight. holding position short. Tension on the entire body in order to preserve the balance. Important: Hold the dumbbell centered over the chest! Otherwise there is the risk that you lose your balance. reduce weight slowly to the chest.

The Sixpack experiment - Workout: Shrug with rod
Shrug with barbell

The Wampe Walk Workout:
Shrug with barbell

You lose weight does not matter how many kilos you lift, but how often. The fat-away exercises our Abspecker

toughens the upper abdominal

A. Sit on a bench and place your feet flat on the floor. Take a barbell and put yourself back on the bench. also take the head. hold the rod with outstretched arms centered over the chest.

B. Lift up so that only the shoulders and the head of the bank release the upper body. hold briefly, then slowly lower.

You lose weight does not matter how many kilos you lift, but how often. This medicine ball crunches define your tummy.
Medicine Ball Crunches

The Wampe Walk Workout:
Medicine Ball Crunches

You lose weight does not matter how many kilos you lift, but how often. The fat-away exercises our Abspecker

define the belly

A. Lie on the floor. Include a medicine ball with both hands and extend your arms behind your head. The training partner to be placed carefully on your toes.

B. With arms extended and the ball in the hands set on the upper body. Throw in the movement of the ball to the partner. catch the ball from the partners, reduce controlled.

The Sixpack experiment - Workout: Back triceps extensions
Rear-sided triceps routes

The Wampe Walk Workout:
Rear-sided triceps routes

You lose weight does not matter how many kilos you lift, but how often. The fat-away exercises our Abspecker

strengthens the triceps

A. Grab a triceps rope a mounted below the control cable. Stand with your back to the tower. Then go to Step position. Bend your arms behind his head. The elbow now form a 90-degree angle.

B. Without the position change of the upper arms, pull the cable pull upward until your arms are straight over your head. Slowly lower back.

The Sixpack experiment - Workout: lateral raises
Lateral Raises

The Power Workout:
Lateral Raises

The favorite exercises of Henning and Philip on this and on the next page double your strength. Toppen you per set the weight of the previous

trains shoulders and arms

A. They hold in each hand a dumbbell weight on the long arm side next to the body. Stand straight, feet shoulder width apart. In the short voltage prevails.

B. Without the flexion of the elbow to change, raise your arms sideways up until your hands are at the level of the ears. holding position short, slowly lower back, but not completely: remains tension in arms and shoulders.

Barbell squats strong thighs, buttocks and back.
Barbell squats

The Power Workout:
Barbell squats

The favorite exercises of Henning and Philip on this and on the next page double your strength. Toppen you per set the weight of the previous

strong thighs, buttocks and back

A. Place a barbell on his shoulders, and grasp the bar slightly wider than shoulder width. They stand tall, even the feet slightly more than shoulder width apart. keep your back straight.

B. Walk slowly as deeply as possible to its knees without arching your back. stop briefly, then slowly return to the starting position.

The Sixpack experiment - Workout: Barbell Rowing
Barbell rowing

The Power Workout:
Barbell rowing

The favorite exercises of Henning and Philip on this and on the next page double your strength. Toppen you per set the weight of the previous

strengthens the upper back and triceps

A. Grasp a barbell in an overhand grip slightly wider than shoulder width. Hold the rod at the slightly bent arm. Bend the hip and knee, tilt the upper body to about 45 degrees forward. Look for a straight back.

B. Without the position to change the upper body, pull the bar from the arms out high until the bar touches the belly. 2 seconds, reduce dumbbell controlled.

Leg raises with medicine ball improved torso and abdominal muscles.
Leg raises with medicine ball

The Power Workout:
Leg raises with medicine ball

The favorite exercises of Henning and Philip on this and on the next page double your strength. Toppen you per set the weight of the previous

improved torso and abdominal muscles

A. Sit back on a flat bench. Sit back the upper body 45 degrees and assisted you with your hands. Between the feet hold a medicine ball, legs stretch horizontally from the front.

B. Tighten your abdominal muscles you can and lift your legs so high. Arms and upper body remain unchanged. The legs slowly lower.

Cable crunches call for the abdominal muscles. This exercise doubles your strength. Toppen you per set the weight of the previous
Cable crunches

The Power Workout:
Cable crunches

The favorite exercises of Henning and Philip on this and on the next page double your strength. Toppen you per set the weight of the previous

demand the abdominal muscles

A. kneeling before the cable pulley grab a triceps rope that is attached to the upper carabiner. Keep it with arms bent at the neck, the hands are the side of the head. keep your back straight.

B. Tighten your stomach and lower the upper body. Important: Do not Support the movement with your arms! And raise.

The Sixpack experiment - Workout: Deadlift Trap Bar
Deadlift Trap Bar

The definition workouts:
Deadlift Trap Bar

With superset workouts, our two colleagues brought in top form. Here are the five favorites of their tough six-pack program.

activates the back - and thigh muscles

A. Imagine yourself in the trap bar. Then go back straight into the knee until you can grab both handles with your arms extended. stretch chest forward, straight look.

B. Align yourself with your arms straight up, so you lift the weight up on the thighs. Since short stop, bend knees again and lower the weight to the floor.

The Sixpack experiment - Workout: bicep curls with barbell
Bicep curls with barbell

The definition workouts:
Bicep curls with barbell

With superset workouts, our two colleagues brought in top form. Here are the five favorites of their tough six-pack program.

increase the biceps

A. grab a barbell with both hands and stand upright. Hold the bar with your arms extended in front of your thighs, palms facing away from your body.

B. The barbell above shoulder height lift, without removing the elbow from the body. In this tense the body and must avoid a hollow back! Slow down again.

The Sixpack experiment - Workout: cable pulley knee raise while lying
Cable pulley knee raise while lying

The definition workouts:
Cable pulley knee raise while lying

With superset workouts, our two colleagues brought in top form. Here are the five favorites of their tough six-pack program.

pushes the lower abdominal muscles

A. Sit in front of a Kabelzugturm an exercise mat. fix a Zugschnalle on the feet. Lie on your back, put your legs until your thighs in the vertical are. The cable must already be live! Hands under your lower back slide.

B. Then pull your knees as far as possible towards the chest at. Subsequently, the legs within 2 seconds controlled traced back to the starting position. always aimed at the ceiling.

With superset workouts, our colleagues brought in top form. One of her favorite exercises: wide pull-ups with additional weight. So you steeling back and biceps.
Wide pull-ups with additional weight

The definition workouts:
Wide pull-ups with additional weight

With superset workouts, our two colleagues brought in top form. Here are the five favorites of their tough six-pack program.

steeling back and biceps

A. A weight belt around the waist tie and attach a weight plate on it. Then hang in the wide overhand grip on a pull-up bar.

B. Pull up and move it up until your chin passes the bar. Here, it is crucial that you bring the force of arms and back, work without momentum! reduce body within 3 seconds until the arms are stretched.

The Sixpack experiment - Workout: folding knife
jackknife

The definition workouts:
jackknife

With superset workouts, our two colleagues brought in top form. Here are the five favorites of their tough six-pack program.

optimize the lower and upper abdominal muscles

A. Lie back on an exercise mat. Stretch your arms next to the head, so that they extend the body line.

B. Raise the stretched legs upward. At the same time solve shoulders and head off the floor and touching with his fingertips shins. While holding the legs absolutely straight! Arms and legs eventually move back at the same time, stop short of the ground.

______________________

The best six pack exercises and workouts can be found free of charge at our Men's Health Personal Trainer app or on the Web www.menshealth-personaltrainer.com

 

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