pOur program—six weeks to a six-pack—is intended to hit your body from every angle. You can't spot train (sorry, abs-only routines won't speed things up), but compound movements that hit more than one muscle group and get your heart rate up can certainly do the trick.ppNow that you've blasted your shoulders, chest, and triceps on day 1a and torched your legs on day 2a, it's time to hammer your back and biceps. pp[RELATED1]ppThe workout: Day 3pp1A. Pullup or Band Pullupbr Sets: 4br Reps: 10-12br Rest: 30 secondspp1B. One-Arm Dumbbell Rowbr Sets: 4br Reps: 10-12 (each side)br Rest: 30 secondspp1C. Face Pullbr Sets: 4br Reps: 10-12br Rest: 30 secondspp1D. Back Extension or Cobrabr Sets: 4br Reps: 10-12br Rest: 30 secondspp2A. Alternating Dumbbell Curlbr Sets: 4br Reps: 10-12 (each side)br Rest: 30 secondspp2B.