SixPack Jacked - #10 Sixpack and 10 pounds.... added to your bench

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

Today's Workout

Bench - 

  • Pyramid - go to pyramid calculator on sixpacksmackdown.com

5 Sets- 

  • Wide bench - 20
  • Wide Pullup or Pulldown - 10-20

3 sets

  • Flys - 10
  • Dips - 10
  • Pullover- 10

Lunges- 400 meters

Abs - 100 reps

Back Extension - 100 reps

Front Squat - moderate double

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday