SixPack Jacked - #2: Stay Jacked

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

Today's Workout

Front Squat- up to a heavy single

  • 1 count pause

Bench Press- Flat bench

  • Week 1- 3 count pause up to 3 rep max
  • Week 2- up to a 3 rep max- touch and go
  • Week 3- 1 count pause to a heavy single
  • Week 4- Touch and go to a heavy single
  • ALL bench sets superset with FacePulls- 20 reps

5 Set Tri-set

  • Cable Shrugs- 20 reps
  • Seated Rows- 8 reps
  • Flys- 8 reps- heavy

5 Set Tri- Set

  • Lat Pull down- 12 reps- seated row handle
  • Cable Shrugs- 20 reps
  • Flys- 20 reps- lighter

GHD- back extension- 4 x 10

Abs- 100 reps wheels/crunches

Walking Lunges- 400 meters

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
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