SixPack Jacked - #7 Could I BEEE any more Jacked?

Front Squat- Moderately heavy double

Bench- Pyramid

- superset with facepulls x 20 reps

5 sets superset

• wide grip bench- 20 reps
• Pullups- 10 reps

5 sets superset

• Incline BB or DB- 10
• V-Bar pulldown- 20

2 -3 quick sets no rest

• Seated row- 10
• dips- 10
• flys- 10

GHD- 4 x 20

ABS- 100

Lunges- 400 meters

Front Squat- 1 count pause

• Week1- 2 minis
• Week 2- 3 minis
• Week 3- 4 minis
• Week 4- no bands

Deadlift

• Week 1- 1 conventional, 1 sumo
• Week 2- conventional from 1 plate deficit
• Week 3- Sumo from a deficit
• Week 4- from the floor

Bench- 3, 3, 3, 1,1,1 up to a heavy single

Chest tri set- 5 sets

• Incline- db or bb- 10 reps
• Flys- 15
• Pullovers- 15

Back Tri Set- 5 sets

• Pullups- 10
• undergrip pulldown- 10
• shrugs- 20

Finisher- 2-3 sets no rest

• Seated row 1/4 rep pump- 20
• Dips- 20

GHD- 4 x 20

ABS- 100

Lunges- 400 meters

Front Squat- 3 count pause

• Week 1- 2 minis
• Week 2- 3 minis
• Week 3- 4 minis
• Week 4- no bands

Close Grip Bench

• Week 1- 3 rep max
• Week 2- 3 count pause
• Week 3- 1 count pause
• Week 4- touch n go max

BTN PRESS- 10, 8, 6, 5, 3, 2

30, 20, 10- (3-4 sets)

• 3 way skulls- 10 to chin, 10 to nose, 10 to forehead
• band pressdown- 20
• db curl- 10

30, 20, 10 (3-4 sets)

• 30 barbell curl
• 20 overhead tricep extension
• 10 dips

GHD- 4 x 20

ABS- 100

LUNGES- 400 meters

Back Squat

• Week 1- SSB
• Week 2- Bow Bar or Camber Bar
• Week 3- SSB to a box
• Week 4- straight bar to a box

Deadlift

6 sets of 2- 1 sumo, 1 conventional- through 2 sets of mini bands

GHD- 4 x 20

ABS- 100 reps

LUNGES- 400 meters

Front Squat- Moderately heavy double

Bench- Pyramid

- superset with facepulls x 20 reps

5 sets superset

• wide grip bench- 20 reps
• Pullups- 10 reps

5 sets superset

• Incline BB or DB- 10
• V-Bar pulldown- 20

2 -3 quick sets no rest

• Seated row- 10
• dips- 10
• flys- 10

GHD- 4 x 20

ABS- 100

Lunges- 400 meters

Heavy FS to a max- no bands

Military Press

• week 1- 5 rep max
• week 2- 3 rep max
• Week 3- 2 rep max
• Week 4- 10, 6, 5, 3, 3, 1 to a max

Dips- 4 sets of 10 pyramding up in weight

Heavy Arms- 5 sets

• BB curl- 8 reps
• DB skull- 8 reps

Arm Circuit- 5 sets

• Rep Progression curl- 5
• Lateral Raise- 8
• Front Raise- 8
• Elbow out press- 8

GHD- 4  x 20

ABS- 100

Lunges- 400 meters

GHD

ABS

Lunges

work on weaknesses

GHD

ABS

LUNGES

work on weaknesses or rest, or bodyweight workout

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