SixPack Jacked #1 - Get Started

This is a 4-week program to build size, strength while keeping your body fat down. The program is based heavily on the use of supersets. To perform the supersets properly, you should move immediately from one exercise to the next with minimal to no rest. In between supersets(meaning you just got done with 2 exercises in a row) you can take a swig of water, then hit the next set. You should be resting no more than 30 seconds in between supersets.

To follow this program, simply perform the workouts below for 4 weeks straight. While on the SixPack Jacked program, you should be following the SixPack Jacked Nutrition Plan (coming soon).

Monday - Chest and Back

5 Set Superset

Wide Grip Pull Ups: max reps
Incline Bench Press: 12 reps

5 Set Superset

Wide Grip Pullups: To Failure
Flat Dumbbell Press: 12 reps

5 Set Superset

Dumbbell Chest Fly: 15 reps
Push Ups: 15 reps

5 Set Superset

Dumbbell Rows: 15 reps each arm
Dumbell Pullovers: 15 reps

Tuesday - Legs & Core

5 Sets

Back Squat: 10 reps

5 Set Superset

GHD Hamstring Curls: 10-15 reps
Stiff Leg Deadlift: 12 reps

5 Set Superset

Barbell Lunges: 5 reps per leg
Standing Toe Raises: 20 reps

Core Work

GHD Sit-Ups: 3x20

Strict Toes To Bar: 3x10

Wednesday - Arm Day

5 Set Superset
Straight Bar Curls: 8 reps
Lying Tricep Extensions (Skullcrushers): 20 reps (touch knuckles to bench behind your head)

5 Set Superset
Preacher Curls 21s: 8 full reps, 8 partial reps at the botton, 8 partial reps at the top
Bench Dips: Till Failure

5 Set Superset
Incline Alternating Dumbbell Curls: 6 reps / twist for 5 count / then 4 more reps (see example here)
Tricep Press Downs: 30 reps

Thursday - Shoulders and Core

5 Set Superset
Military Press: 12 reps (only to the earlobes)
Upright Rows: 12 reps
Shrugs: 10 reps

5 Set Superset
Arnold Press: 12 reps
Front Raises: 12 reps

5 Set Superset
Side Lateral Raise: 20 reps
Handstand Push-Ups: Max reps

CORE WORK

3 Set Superset
Ab Wheels: 20 reps
Weighted Crunches: 20 reps
Back Extensions: 20 reps