Trainer: Cory Gregory, bodybuilder and trainer at CoryGFitness.com 

Benefit: This three-move workout is designed to target and build thickness in each portion of your rectus abdominis, or your “six-pack” muscle. The weighted crunches zero in on the upper part of this muscle, toes to bar hits the lower part, and barbell rollouts hammer the entire thing.

Related: THE 21-DAY METASHRED—an At-Home Body-Shredding Program From Men’s Health That Strips Away Fat and Reveals Hard Muscle

Directions:

Perform the following exercises in the order shown.

  1. Barbell rollout, 20 reps
  2. Weighted crunch, 25 reps
  3. Toes to bar, 10 to 15 reps

That’s 1 round. Do 3 to 5 rounds.