SixPack Jacked - #6 New Year, Still Jacked

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

Today's Workout

Optional Front Squat

  • 5 count pause to a moderately heavy single

Flat Bench Press

  • Week 1- 5x5
  • Week 2- 3x3
  • Week 3- 6x1 with 3 count pause at the bottom
  • Week 4- 6x1 with 1 count pause at the bottom

Chest/Back superset - 5 sets

  • Incline bench- 8 reps heavy
  • Seated Row- 8 reps heavy

Chest/Back Tri-set- 4 sets

  • Dips- 10 reps, use weight if needed
  • Flys- 10 reps
  • Pullover- 10 reps

Back Extension- 4 sets of 25 reps

Abs- 100 reps

Lunges- 400 meters

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday