Christian Bale's American Pyscho 6-pack workout

Rotate these four exercises to target all your muscles and build that eight-pack

By Men's HealthPublished: 10 June 2015

Skin, Joint, Barechested, Chest, Muscle, Trunk, Neck, Abdomen, Stomach, Flesh,

For the true perfectionist (we almost said narcissist) this is the plan. These killer quad sets will work your six-pack in all directions – and don't worry, you don't have to do a thousand crunches. Although you should turn up Huey Lewis and News.

Work through one set of each exercise without rest, then take 60 secs breather – perhaps to admire your new business card – before repeating. Perform three rounds in total three times a week for abs most men would kill for.

Weighted ab cable curl

Sets: 3

Reps: 20

Rest: None

Attach a rope to a high pulley and kneel in front of it, with the handles held either side of your neck. Without moving your hips, contract your abs to bring your elbows to your thighs. Pause for a moment then slowly return to the starting position.

Renegade row

Sets: 3

Reps: 20

Rest: None

Get into a press-up position with your hands on the handles of two dumbbells. Keeping your core tensed, row the right dumbbell up to your abs then return to the start position. Repeat with the left dumbbell to complete one rep.

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Dumbbell farmers' walk

Sets: 3

Reps: 20 metres

Rest: None

Grab a pair of dumbbells and hold them by your sides. Walk forward taking short, quick steps. Go for the given distance, as fast as possible.

Glute bridge

Sets: 3

Reps: 20

Rest: 60 secs

Lie flat on the floor with your legs bent. Drive through your heels to push your hips upwards as far as you can go, before pausing and returning to the start position.

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