The time for subtlety is over and you need to reach for the free weights as you enter the second phase of the MF six-pack programme. This workout has been designed to utterly exhaust your abs, hitting them from three different angles of attack. Not only will you trigger growth in as many of the muscle fibres as possible, you’ll also put a new and unexpected load on your body, sending out the message that it needs to adapt to this new demand and fast.

By doing the workout two to three times a week, you’ll make constructing a six-pack the number one priority in your blueprint for a new body. Remember that each exercise needs to keep the tension for long enough to exhaust every muscle fibre. You can achieve this with heavier weights and longer set times so focus on doing every single rep slowly and correctly. After four weeks you’ll be ready for the final phase, which you will find in the next issue of Men’s Fitness.

For a full six pack workout visit the Men's Fitness abs section