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Kirk Miller's six-pack workout

six-pack
(Image credit: Unknown)

Kirk Miller’s fat-loss sessions aren’t for the faint-hearted - mammoth sessions filled with lard-torching giant sets and intense exercise. Try the one below, and stick to the tempo shown: the first number is the time you take to lower in seconds, the second is a pause, the third is the time you take to lift, and the fourth is another pause. 

Legs circuit

  • 1 Squat
  • Reps 5 Tempo 2210
  • 2 Sprinter Lunge
  • Reps 10 Tempo 2011
  • 3 Stiff-leg dumbbell deadlifts
  • Reps 15 Tempo 2011
  • 4 Sissy squat
  • Reps 20 Tempo 1010
  • Rest 2min

Chest circuit

  • 1 60° incline dumbbell press
  • Reps 5 Tempo 2210
  • 2 30° incline dumbbell press
  • Reps 10 Tempo 4011
  • 3 Incline dumbbell flye
  • Reps 15 Tempo 2011
  • 4 Dumbbell bench press
  • Reps 20 Tempo 1010
  • Rest 2min

Back circuit

  • 1 Weighted pull-up
  • Reps 5 Tempo 2210
  • 2 Deadlift
  • Reps 10 Tempo 4011
  • 3 Bent-over row
  • Reps 15 Tempo 2011
  • 4 Dumbbell ski slope rows
  • Reps 20 Tempo 1010
  • Rest 2min

Shoulder circuit

  • 1 Dumbbell overhead press
  • Reps 5 Tempo 2210
  • 2 Dumbbell side lateral raise
  • Reps 10 Tempo 4011
  • 3 Bent-over reverse flye
  • Reps 15 Tempo 2011
  • 4 Dumbbell shrugs
  • Reps 20 Tempo 1010
  • Rest 2min

Biceps circuit

  • 1 Standing barbell curl
  • Reps 5 Tempo 2210
  • 2 Zottman curl
  • Reps 10 Tempo 4011
  • 3 Narrow-grip E-Z bar curl
  • Reps 15 Tempo 2011
  • 4 Reverse-grip barbell curl
  • Reps 20 Tempo 1010
  • Rest 2min

Triceps circuit

  • 1 Narrow-grip bench press
  • Reps 5 Tempo 2210
  • 2 Lying skullcrusher
  • Reps 10 Tempo 4011
  • 3 Lying dumbbell extension
  • Reps 15 Tempo 2011
  • 4 Standing overhead extension
  • Reps 20 Tempo 1010
  • Rest 2min

Abs and core circuit

  • 1 Dragon flye
  • Reps 5 Tempo 4011
  • 2 Windscreen wipers
  • Reps 10 controlled
  • 3 Hanging knee raise
  • Reps 15 Tempo 2011
  • 4 Plank
  • Time 20sec
  • Rest 2min

Squat finisher

  • 1 Bodyweight on squat bar
  • Reps To failure
  • 2 2/3 bodyweight on squat bar
  • Reps To failure
  • 3 1/3 bodyweight on squat bar
  • Reps To failure