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

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

DeadLift: up to a single

• Wk 1 - 3 mats
• Wk 2 - 2 mats
• Wk 3 - 1 Plate
• Wk 4 - Floor

Bench Press

• Wk 1 - 8 count pause
• Wk 2 - 5 count pause
• Wk 3 - 1 count pause
• Wk 4 - Touch n go

3 sets Tri-set

• Incline DB press- 15-20
• Rows- you pick the type 10 (chest supported, bent, seated, etc)
• Face Pull - 20

3 sets

• Fly- 10
• Pullover- 10
• Wide Dips- 10
• Lat Pull- 10

400 meters Lunges

ABS-100 reps

GHD- 4 sets of 25 weightless back extensions

Front Squat to a moderately heavy single

Close Grip Bench - to a heavy single

• wk 1 - 4 board
• wk 2 - 3 board
• wk 3 - 2 board
• wk 4 - to the chest

Dips

• Wk 1 - Pyramid up to a heavy set of 10
• Wk 2 - Pyramid up to a heavy set of 8
• Wk 3 - Pyramid up to a heavy set of 5
• Wk 4 - Pyramid up to a heavy set of 3

5 sets

• BB curl - 20
• BB skulls crusher - 10 narrow, 10 med, 10 wide
• Cable curl - 20
• Tricep Pushdown - 20

Lunge- 400 meters

ABS- 100 reps

Back Extension - 100 reps

Front Squat to a heavy single

- 5 count pause

Back Squat

- belted, wrapped, all out max

• Wk 1- 2 minis
• Wk 2 - 3 minis
• Wk 3 4 minis
• wk 4 - straight weight

10 sets of 10

• Leg extension
• Leg curl

400 meters lunges

100 reps ABS

100 reps Back Extension

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

Front Squat- daily 1 rep max

• wk 1 - 1 red mini
• wk 2 - 2 red mini
• wk 3 - 3 red mini
• wk 4 - 4 red mini

Military Press

• wk 1 - 4x8 pyramid up
• wk 2 - 4 x 5 pyramid up
• wk 3 - 4 x 3 pyramid up
• wk 4 - 10, 8, 5, 3, 1

Close Grip Bench- 

• wk 1-  count pause
• wk  2 - 3 count pause
• wk 3 - 1 count pause
• wk 4 - touch n go

5 Sets

• DB or BB shoulder press 15
• DB skulls 20
• Cable Curl - 20
• Dips- 10 use weight if needed

Lunges- 400 meters

ABS - 100 reps

back extension -100 reps

Lunge

ABS

GHD

can work on GPP if you need something else - sled drags, dire flips, HSPU, etc

Lunge

ABS

GHD

can work on GPP if you need something else - sled drags, dire flips, HSPU, etc

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