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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).
5 Set Superset
5 Sets
Core Work
GHD Sit-Ups: 3x20
Strict Toes To Bar: 3x10
5 Set SupersetStraight Bar Curls: 8 repsLying Tricep Extensions (Skullcrushers): 20 reps (touch knuckles to bench behind your head)
5 Set SupersetPreacher Curls 21s: 8 full reps, 8 partial reps at the botton, 8 partial reps at the topBench Dips: Till Failure
5 Set SupersetIncline Alternating Dumbbell Curls: 6 reps / twist for 5 count / then 4 more reps (see example here)Tricep Press Downs: 30 reps
5 Set SupersetMilitary Press: 8 repsUpright Rows: 12 repsShrugs: 15 reps
5 Set SupersetArnold Press: 12 repsFront Raises: 12 reps
5 Set SupersetSide Lateral Raise: 20 repsHandstand Push-Ups: Max reps
CORE WORK
3 Set SupersetAb Wheels: 20 repsWeighted Crunches: 20 repsBack Extensions: 20 reps
Option 1Walking Lunges: 200-400 metersCrunches: 200 reps
Option 2Choose one of our cardio and fat burner workouts or do a CrossFit-style metcon
Choose one of the following:
Eat. Rest. Grow
