Every guy wants to have the six pack when they go to the beach. Well, this can help you get there:
Total body resistance training every 3-5 days & light to moderate intensity 30-45 minute cardio sessions 1-2 times a week.
P.S. - As you may know, it takes more than training to get you to your ideal physique. Here is a little something that can get you to 8% body fat, or even less... http://www.geektofreak.org/four-hour-body/four-hour-body-the-last-mile-diet