SixPack Jacked - #4 So Effing Jacked

Speed Back Squat

• 6 sets of 2
• through 2 mini bands per side
• use 40-60% of 1 rep max on the bar

Bench Press-

• Pyramid

Bent Over Rows

• 5 x 5 across

5 SETS for a Nasty Back

• 10 pullups- vary the grip
• 10 seated row- squeeze at the top
• 50 band pull apart
• 10 pullups, or to failure

3 More Sets for the Chest

• Flys- cable or db- 10
• Dips- weighted if needed- 10
• Pullover- machine or DB

Back Extension- 4 sets of 25

ABs- 100 reps

walking lunges- 400 meters

Box Squat

• Specialty Bar if you have one (SSB, buffalo, cambered)
• to a heavy single

Deadlift- all to a heavy single

• through doubled up mini bands
• week 1- 2 plate deficit
• Week 2- 1 plate deficit
• Week 3- 2 mat
• Week 4- from the floor, no bands

Bench Press- all to a heavy single

• Week 1- 5 count on the chest
• Week 2- 3 count on the chest
• Week 3- 1 count on the chest
• Week 4- touch and go
• Superset all bench sets with any type of Rows (seated, bent over, one arm, etc)

DB Incline Press

• 4 sets of 20
• go heavy, try for 20 the first set then keep same weight for next 3 sets
• superset with Face Pulls

4 Sets

• Flys- 12 reps
• Lat Pull down- 12 reps
• Pullovers- 12 reps

GHD- 4 x 25- back extensions

ABs- 100 reps

Walking Lunges- 400 meters

Front Squats

• 5 count pause up to a daily max (heavy single)

Close Grip Bench

• 6 sets of 2
• pyramid up in weight

Dips- weighted

• work up to a heavy set of 5
• 10, 10, 5, 5, 5

Barbell Arms- 4 sets

• Overhead barbell extension- 10
• Barbell Curl- 10
• Skull Crusher- 10

DB Arms- 4 sets

• Rep Progression Curl- 5 reps
• One Arm Tricep Extension- 10
• Double Kickback- 15

Back Extension- 4 x 25

ABs- 100 reps

Walking Lunges- 400 meters

Back Squat- all out to a heavy single

• week 1- 1 mini band per side
• week 2- 2 mini bands per side
• week 3- 3 mini bands per side
• week 4- straight weight, no bands.

Speed Deadlift- through bands

• use 40% 1 rep max bar weight
• 6 sets of 2

Reverse Hyper- 4 sets of 15

Back Extension- 4 sets of 25

ABs- 100 reps

Walking Lunges- 400 meters

Speed Back Squat

• 6 sets of 2
• through 2 mini bands per side
• use 40-60% of 1 rep max on the bar

Bench Press-

• Pyramid

Bent Over Rows

• 5 x 5 across

5 SETS for a Nasty Back

• 10 pullups- vary the grip
• 10 seated row- squeeze at the top
• 50 band pull apart
• 10 pullups, or to failure

3 More Sets for the Chest

• Flys- cable or db- 10
• Dips- weighted if needed- 10
• Pullover- machine or DB

Back Extension- 4 sets of 25

ABs- 100 reps

walking lunges- 400 meters

Front Squat

• all out, wraps, belt, sleeves, to a daily max

Military Press

• up to a heavy set of 5 or 3
• 20, 10, 10, 6, 5, 3, 3
• 20, 10, 10, 6, 5, 5

Cable Arms- 8 sets, minimal rest

• Curls- 15 
• Rope Pressdown- 15
• Overhead Tricep Extension- 15

Around the World Shoulders- 4 sets

• Chest supported
• 8 reps up
• 8 reps down

GHD- back extension 4 x 25

ABs- 100 reps

Walking Lunges- 400 meters