SixPack Jacked - #3 - Jacked on Jack

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

Today's Workout

Front Squats:

  • through 1-2 mini bands per side- to a heavy single

Bench Press

  • Pyramid- start at 95% of 1 RM
  • if you complete the pyramid, go up 5 lbs from previous week
  • Example- Week1: 300 pyramid, Week 2: 305 pyramid etc..

Power Shrug 5 x 8

  • Set the bar up like a rack pull
  • Conventional stance rack pull into a shrug
  • sub maximal weight

Back Jackedness- 4 sets

  • Wide pullups- 10
  • Seated Row- 8
  • Band Pull aparts- 1 minute

Chest/Back Finisher- 3 sets

  • Seated Row handle lat pull down- 10
  • Dips-10-20
  • DB or Machine Pullovers- 10

GHD- back extension 4 x 10

ABs- 100 reps of wheels or crunches

Walking Lunges- 400 meters

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
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