SixPack Jacked Phase 1

Luke D — Wed, 10 May 2017 23:19:27 GMT

Current Revision posted to SixPackSmackdown Wiki by Luke D on 5/10/2017 11:19:27 PM

SixPack Jacked Phase 1 is a 4-week segment of the SixPack Jacked Workout Program to build size, strength while keeping your body fat down. In this phase we'll be laying the foundation for the next 16-20 weeks and beyond. We're going to shock your body. It isn't going to be easy. Getting and staying jacked takes commitment and extreme effort.

This phase 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.

Monday - Chest and Back

5 Set Superset

Barbell Rows: 12 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

Walking Lunges: 200-400 meters

Tuesday - Legs & Core

5 Sets

Back Squat: 10 reps

5 Set Superset

GHD Hamstring Curls: 10-15 reps
Deadlift: 8 reps

5 Set Superset

Barbell Lunges: 8 reps per leg
Standing Toe Raises: 20 reps

Core Work
GHD Sit-Ups: 3x20
Strict Toes To Bar: 3x10

Walking Lunges: 200-400 meters

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

Walking Lunges: 200-400 meters

Thursday - Shoulders and Core

5 Set Superset

Military Press: 8 reps
Upright Rows: 12 reps
Shrugs: 15 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

Walking Lunges: 200-400 meters

Friday - Conditioning

Option 1
Walking Lunges: 200-400 meters
Crunches: 200 reps

Option 2
Choose one of our cardio and fat burner workouts or do a CrossFit-style metcon

Saturday - Active Recovery

Choose one of the following:

Jog a mile (or 5k depending on ability)
5000m row

Sunday - Rest Day

Eat. Rest. Grow

Tags: Workout Programs, SixPack Jacked

SixPack Jacked Phase 1

Luke D — Fri, 28 Apr 2017 19:57:39 GMT

Revision 31 posted to SixPackSmackdown Wiki by Luke D on 4/28/2017 7:57:39 PM

Monday - Chest and Back

5 Set Superset

Barbell Rows: 12 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
Deadlift: 8 reps

5 Set Superset

Barbell Lunges: 8 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: 8 reps
Upright Rows: 12 reps
Shrugs: 15 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

Friday - Conditioning

Option 1
Walking Lunges: 200-400 meters
Crunches: 200 reps

Option 2
Choose one of our cardio and fat burner workouts or do a CrossFit-style metcon

Saturday - Active Recovery

Choose one of the following:

Jog a mile (or 5k depending on ability)
5000m row

Sunday - Rest Day

Eat. Rest. Grow

Tags: Workout Programs, SixPack Jacked

SixPack Jacked Phase 1

Luke D — Fri, 28 Apr 2017 15:39:35 GMT

Revision 30 posted to SixPackSmackdown Wiki by Luke D on 4/28/2017 3:39:35 PM

Monday - Chest and Back

5 Set Superset

Barbell Rows: 12 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
Deadlift: 8 reps

5 Set Superset

Barbell Lunges: 8 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: 8 reps
Upright Rows: 12 reps
Shrugs: 15 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

Friday - Conditioning

Option 1
Walking Lunges: 200-400 meters
Crunches: 200 reps

Option 2
Choose one of our cardio and fat burner workouts or do a CrossFit-style metcon

Saturday - Active Recovery

Choose one of the following:

Jog a mile (or 5k depending on ability)
5000m row

Sunday - Rest Day

Eat. Rest. Grow

Tags: Workout Programs, SixPack Jacked

SixPack Jacked Phase 1

Luke D — Fri, 28 Apr 2017 13:44:35 GMT

Revision 29 posted to SixPackSmackdown Wiki by Luke D on 4/28/2017 1:44:35 PM

SixPack Jacked Phase 1 is a 4-week program to build size, strength while keeping your body fat down. In this phase we'll be laying the foundation for the next 16-20 weeks and beyond. We're going to shock your body. It isn't going to be easy. Getting and staying jacked takes commitment and extreme effort.

Monday - Chest and Back

5 Set Superset

Barbell Rows: 12 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
Deadlift: 8 reps

5 Set Superset

Barbell Lunges: 8 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: 8 reps
Upright Rows: 12 reps
Shrugs: 15 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

Friday - Conditioning

Option 1
Walking Lunges: 200-400 meters
Crunches: 200 reps

Option 2
Choose one of our cardio and fat burner workouts or do a CrossFit-style metcon

Saturday - Active Recovery

Choose one of the following:

Jog a mile (or 5k depending on ability)
5000m row

Sunday - Rest Day

Eat. Rest. Grow

Tags: Workout Programs, SixPack Jacked

SixPack Jacked Phase 1

Luke D — Fri, 28 Apr 2017 10:33:05 GMT

Revision 28 posted to SixPackSmackdown Wiki by Luke D on 4/28/2017 10:33:05 AM

SixPack Jacked Phase 1 is a 4-week program to build size, strength while keeping your body fat down. In this phase we'll be laying the foundation for the next 16-20 weeks and beyond. We're going to shock your body. It isn't going to be easy, getting and staying jacked takes commitment and extreme effort.

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

Barbell Rows: 12 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
Deadlift: 8 reps

5 Set Superset

Barbell Lunges: 8 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: 8 reps
Upright Rows: 12 reps
Shrugs: 15 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

Friday - Conditioning

Option 1
Walking Lunges: 200-400 meters
Crunches: 200 reps

Option 2
Choose one of our cardio and fat burner workouts or do a CrossFit-style metcon

Saturday - Active Recovery

Choose one of the following:

Jog a mile (or 5k depending on ability)
5000m row

Sunday - Rest Day

Eat. Rest. Grow

Tags: Workout Programs, SixPack Jacked

SixPack Jacked Phase 1

Luke D — Fri, 28 Apr 2017 10:14:23 GMT

Revision 27 posted to SixPackSmackdown Wiki by Luke D on 4/28/2017 10:14:23 AM

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: 8 reps
Upright Rows: 12 reps
Shrugs: 15 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

Friday - Conditioning

Option 1
Walking Lunges: 200-400 meters
Crunches: 200 reps

Option 2
Choose one of our cardio and fat burner workouts or do a CrossFit-style metcon

Saturday - Active Recovery

Choose one of the following:

Jog a mile (or 5k depending on ability)
5000m row

Sunday - Rest Day

Eat. Rest. Grow

Tags: Workout Programs, SixPack Jacked

SixPack Jacked #1 - Get Started

Luke D — Thu, 27 Apr 2017 19:34:44 GMT

Revision 26 posted to SixPackSmackdown Wiki by Luke D on 4/27/2017 7:34:44 PM

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: 8 reps
Upright Rows: 12 reps
Shrugs: 15 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

Friday - Conditioning

Option 1
Walking Lunges: 200-400 meters
Crunches: 200 reps

Option 2
Choose one of our cardio and fat burner workouts or do a CrossFit-style metcon

Saturday - Active Recovery

Choose one of the following:

Jog a mile (or 5k depending on ability)
5000m row

Sunday - Rest Day

Eat. Rest. Grow

Tags: Workout Programs, SixPack Jacked

SixPack Jacked #1 - Get Started

Luke D — Thu, 27 Apr 2017 14:11:59 GMT

Revision 25 posted to SixPackSmackdown Wiki by Luke D on 4/27/2017 2:11:59 PM

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

Friday - Conditioning

Option 1
Walking Lunges: 200-400 meters
Crunches: 200 reps

Option 2
Choose one of our cardio and fat burner workouts or do a CrossFit-style metcon

Saturday - Active Recovery

Choose one of the following:

Jog a mile (or 5k depending on ability)
5000m row

Sunday - Rest Day

Eat. Rest. Grow

Tags: Workout Programs, SixPack Jacked

SixPack Jacked #1 - Get Started

Luke D — Wed, 26 Apr 2017 22:19:10 GMT

Revision 24 posted to SixPackSmackdown Wiki by Luke D on 4/26/2017 10:19:10 PM

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

Friday - Conditioning

Option 1
Walking Lunges: 200-400 meters
Crunches: 200 reps

Option 2
Choose one of our cardio and fat burner workouts or do a CrossFit-style metcon

Saturday - Active Recovery

Choose one of the following:

Jog a mile (or 5k depending on ability)
5000m row

Sunday - Rest Day

Eat. Rest. Grow

Tags: Workout Programs, SixPack Jacked

SixPack Jacked #1 - Get Started

Luke D — Wed, 26 Apr 2017 21:56:44 GMT

Revision 23 posted to SixPackSmackdown Wiki by Luke D on 4/26/2017 9:56:44 PM

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

Friday - Conditioning

Option 1
Walking Lunges: 200-400 meters
Crunches: 200 reps

Option 2
Choose one of our cardio and fat burner workouts or do a CrossFit-style metcon

Saturday - Active Recovery

Choose one of the following:

Jog a mile (or 5k depending on ability)
5000m row

Sunday - Rest Day

Eat. Rest. Grow

Tags: Workout Programs, SixPack Jacked

SixPack Jacked #1 - Get Started

Luke D — Wed, 26 Apr 2017 21:55:36 GMT

Revision 22 posted to SixPackSmackdown Wiki by Luke D on 4/26/2017 9:55:36 PM

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

Friday - Conditioning

Option 1
Walking Lunges: 200-400 meters
Crunches: 200 reps

Option 2
Choose one of our cardio and fat burner workouts or do a CrossFit-style metcon

Saturday - Active Recovery

Choose one of the following:

Jog a mile (or 5k depending on ability)
5000m row

Sunday - Rest Day

Eat. Rest. Grow

Tags: Workout Programs, SixPack Jacked

SixPack Jacked #1 - Get Started

Luke D — Wed, 26 Apr 2017 19:13:19 GMT

Revision 21 posted to SixPackSmackdown Wiki by Luke D on 4/26/2017 7:13:19 PM

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

Friday - Conditioning

Option 1
Walking Lunges: 200-400 meters
Crunches: 200 reps

Option 2
Choose one of our cardio and fat burner workouts or do a CrossFit-style metcon

Saturday - Active Recovery

Choose one of the following:

Jog a mile (or 5k depending on ability)
5000m row

Sunday - Rest Day

Eat. Rest. Grow

Tags: Workout Programs, SixPack Jacked

SixPack Jacked #1 - Get Started

Luke D — Wed, 26 Apr 2017 18:09:36 GMT

Revision 20 posted to SixPackSmackdown Wiki by Luke D on 4/26/2017 6:09:36 PM

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

Friday - Conditioning

Option 1
Walking Lunges: 200-400 meters
Crunches: 200 reps

Option 2
Choose one of our cardio and fat burner workouts or do a CrossFit-style metcon

Saturday - Active Recovery

Choose one of the following:

Jog a mile (or 5k depending on ability)
5000m row

Sunday - Rest Day

Eat. Rest. Grow

Tags: Workout Programs, SixPack Jacked

SixPack Jacked #1 - Get Started

Luke D — Wed, 26 Apr 2017 17:55:25 GMT

Revision 19 posted to SixPackSmackdown Wiki by Luke D on 4/26/2017 5:55:25 PM

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

Friday - Conditioning

Option 1
Walking Lunges: 200-400 meters
Crunches: 200 reps

Option 2
Choose one of our cardio and fat burner workouts or do a CrossFit-style metcon

Saturday - Active Recovery

Choose one of the following:

Jog a mile (or 5k depending on ability)
5000m row

Sunday - Rest Day

Eat. Rest. Grow

Tags: Workout Programs, SixPack Jacked

SixPack Jacked #1 - Get Started

Luke D — Wed, 26 Apr 2017 17:54:01 GMT

Revision 18 posted to SixPackSmackdown Wiki by Luke D on 4/26/2017 5:54:01 PM

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

Tags: Workout Programs, SixPack Jacked

SixPack Jacked #1 - Get Started

Luke D — Wed, 26 Apr 2017 17:53:12 GMT

Revision 17 posted to SixPackSmackdown Wiki by Luke D on 4/26/2017 5:53:12 PM

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

Friday - Conditioning

Option 1
Walking Lunges: 200-400 meters
Crunches: 200 reps

Option 2
Choose one of our cardio and fat burner workouts or do a CrossFit-style metcon

Saturday - Active Recovery

Choose one of the following:

Jog a mile (or 5k depending on ability)
5000m row

Sunday - Rest Day

Eat. Rest. Grow

Tags: Workout Programs, SixPack Jacked

SixPack Jacked #1 - Get Started

Luke D — Wed, 26 Apr 2017 17:51:03 GMT

Revision 16 posted to SixPackSmackdown Wiki by Luke D on 4/26/2017 5:51:03 PM

This is a 4-week program to build size, strength while keeping your body fat down. While on the SixPack Jacked program, you should be following the SixPack Jacked Nutrition Plan (coming soon).
To follow this program, simply perform the workouts below for 4 weeks straight.

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

Chest Fly with Dumbbells: 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

Friday - Conditioning

Option 1
Walking Lunges: 200-400 meters
Crunches: 200 reps

Option 2
Choose one of our cardio and fat burner workouts or do a CrossFit-style metcon

Saturday - Active Recovery

Choose one of the following:

Jog a mile (or 5k depending on ability)
5000m row

Sunday - Rest Day

Eat. Rest. Grow

Tags: Workout Programs, SixPack Jacked

SixPack Jacked #1 - Get Started

Luke D — Wed, 26 Apr 2017 17:44:54 GMT

Revision 15 posted to SixPackSmackdown Wiki by Luke D on 4/26/2017 5:44:54 PM

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

Chest Fly with Dumbbells: 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

Friday

Second content panel

Saturday

Second content panel

Sunday

Second content panel

SixPack Jacked #1 - Get Started

Luke D — Wed, 26 Apr 2017 17:41:44 GMT

Revision 14 posted to SixPackSmackdown Wiki by Luke D on 4/26/2017 5:41:44 PM

Monday - Chest & 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

Chest Fly with Dumbbells: 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

Second content panel

Friday

Second content panel

Saturday

Second content panel

Sunday

Second content panel

SixPack Jacked #1 - Get Started

Luke D — Wed, 26 Apr 2017 17:12:49 GMT

Revision 13 posted to SixPackSmackdown Wiki by Luke D on 4/26/2017 5:12:49 PM

Monday - Chest & 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

Chest Fly with Dumbbells: 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

Second content panel

Thursday

Second content panel

Friday

Second content panel

Saturday

Second content panel

Sunday

Second content panel

SixPack Jacked #1 - Get Started

Luke D — Wed, 26 Apr 2017 16:59:53 GMT

Revision 12 posted to SixPackSmackdown Wiki by Luke D on 4/26/2017 4:59:53 PM

Monday - Chest & 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

Chest Fly with Dumbbells: 15 reps
Push Ups: 15 reps

5 Set Superset

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

Tuesday

Second content panel

Wednesday

Second content panel

Thursday

Second content panel

Friday

Second content panel

Saturday

Second content panel

Sunday

Second content panel