SixPack Jacked - #1: Get Jacked

Perform the workouts below for the next 4 weeks, then move on to the next phase.

Today's Workout

Front Squat- 

  • Speed squats. Use bands if you have them- 
  • 2 mini bands per side- use 40% of 1 rep max on the bar.
  • If no bands, use 60% of 1 rep max on the bar weight
  • 5 sets of 2 reps

Bench Press

  • Pyramid- go to calculator and generate your pyramid. Start Week 1 at 95% of your current 1 rep max
  • Pyramid sets: 10, 8, 6, 4, 3, 2

5 set Tri-set

  • Wide grip lat pull 12 reps
  • Shrugs- cable, db, or barbell- 20 reps
  • Fly- cable or DB- 15 reps

5 Set Tri-Set

  • Rows- seated or bent over- 8 reps
  • Face Pulls- 20 reps
  • DB incline press- 12 reps

GHD Machine- Back Extensions- 4 x 10

ABs- Wheels or Weighted Crunches- 100 reps

Walking Lunges: 400 meters

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday